170111

Stacey Gilmore Gymnastics Seminar at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Foundation Sequence


7 min AMRAP:
3-6-9-12-15…
WallBall
Ring Row
Dips
Russian KB Swing


Group Hip Opener
Banded Hip Distraction (2 min per side)
Sincle-Lacrosse-Ball Scaps (2 min per side)

Workout of the day for Wednesday, January 11th, 2017
“16.4”
13 min AMRAP:
55 Deadlift 225/155-lb
55 Wallball
55 Cal-Row
55 HSPU

Sweat Sessions Workout for Wednesday, January 11th, 2017
3 Rounds*:
1/2 Tabata at each station:
• Calorie Bike, or Row
• Push-Up
• Double KB Sumo Deadlift
• “See The Light” Sit-Up

*2 minutes rest in-between Rounds