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Alan Morte at Roseville CrossFit

Pre-Wod:
Dynamic Group Warm-Up


3 Inch-Worm-Up-Dawg
4 Sampson Stretch
8 Lateral Lunge
1 Min Standing Straddle


Partner Calf Smash
Lacrosse Ball Foot Roll-Out


50 PVC Passthrough

Workout of the day for Wednesday, September 28th, 2016:
4 Rounds:
12 Deadlift @ 65% 1RM
12 Russian KB Swing 70/53
12 DB Box Step Up 50/35-lb
12 GHD Sit-Up
30 Dubz

“After Party”
400M Sled Pull 90/70-lb

Sweat Sessions Workout for Wednesday, September 28th, 2016:

5 Rounds: “Rowling”

3 Rounds:
1/2 Tabatta at each station:
• Calorie Row
• Dumbbell Push Press
• Russian KB Swing
• “”See The Light”” Sit-Up