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Katie Simon CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


Wrist Warm-Up
Group Hip Opener
Overhead Archetype: Side-Roll, Pec Smash, Overhead Banded Distraction

Workout of the day for Thursday, September 8th, 2016:

A.
500M Row

B.
3 Rounds (15 min cap):
30 Wallballs
50ft. Handstand Walk (or 50 Shoulder Touches, or 5 Wall Walk)

“After Party”
5 Rounds:
15 Reverse Hyper
6 Trap-3 Raise (each side)