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Sam Allen at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


2 minute Foundation Sequence

Workout of the day for Friday, October 21st, 2016:
Row 20 calories
30 Burpees
40 dumbbell Hang Clean & Jerk (45/35lb DBs)
50 Toes to bar
100 foot Overhead walking lunge (45/25lb plate)
SandBag, or MedBall Suicides:
• 10, 20, 30, 40, 50, 40, 30, 20, 10 Yards

Sweat Session Workout for Friday, October 21st, 2016:
Mobility:
• Lateral Lunges & 3-Points of Contact
• 90/90 Stretch
• Lacrosse Ball Glute Smash
• Figure-4 Stretch

Stability: 2 minute Foundation Sequence

For Time (25 min cap):
200M Row
20 Box Jump Over
20 KB Lunges
20 Dumbbell Bent Over Row
180M Row
18 Box Jump Over
18 KB Lunges
18 Dumbbell Bent Over Row
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