161011

Amila CrossFit Roseville

Pre-Wod:
10 min AMRAP:
2-3-4-6-8
Burpee
Kettlebell Swing
WallBall
Strict Pull-Up


Overhead Archetype: Peanut, Lateral Roll-Out, The “Beauty Queen”, Banded Overhead Distraction*

*Choose 2-3 Mobility Drills to hit to make yourself a better mover, to stay healthy, and to continue to be a better athlete 1 year from now!

Workout of the day for Tuesday, October 11th, 2016:
3 Rounds of Strict Press:
70% x 3
75% x 3
80% x 3+

Complete a set of Strict Press every 2 minutes for 9 rounds (18 minutes). The goal on the plus set is 9-12 reps. If you can easily get 12 reps, increase your 1RM and recalculate your percentages. If you cannot get 9-12 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.