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Alexis Grove at Roseville CrossFit

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds:
200M Run
5 Scap. Raises
5 Chest-2-Bar
5 Dips
10 Narrow Grip OHS
15 PVC Passthrough


4 minutes: Split Leg hamstring Pulses, on the wall (2 min, each side)

Workout of the day for Monday, September 26th, 2016:
1 mile run
20 Squat Clean & Jerk @ 40% 1RM
5 Muscle-Up (or 10 Strict C2B & 10 Strict Dips)
800M Run
15 Squat Clean & Jerk @ 55% 1RM
5 Muscle-Up
400M Run
10 Squat Clean & Jerk @ 70% 1RM
5 Muscle-Up

Sweat Sessions Workout for Monday, Sept. 26th, 2016:
Squat Therapy

20 min AMRAP:
50 Dubz
10 Ring Row, or strict pull-up
20 Push-Up
10 DB Squat Clean (heavy)
20 Cal Row (or 200M Run)