160815

Morgan Patton at Roseville CrossFit

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (15 min cap):
200M Run
Max Set of Strict Pull-Up
10 Push-Up
15 PVC Passthrough
20 Air Squat


Hip External Rotation

Workout of the day for Monday, August 15th, 2016:

3 Rounds:
400M Run
10 Clean & Jerk 55% 1RM

Then:
5 x 5 Good Morning*

*Complete all 5 sets around 35-40% 1RM Backsquat.

Sweat Session Workout for Monday, August 15th, 2016:
5 minute AMRAP:
“Karen”

5 minute AMRAP:
15 Dumbbell Hang Clean & Jerk
200M run

5 minute AMRAP:
200M Row
21 Russian KB Swing
12 Ring Row, or Strict Pull-Up

*3 minutes rest between rounds