170125

Sandy Kusick at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
1 Min “Dead Bug”


4 Rounds (10 min cap):
10 Burpee Pull-Up
10 Russian KB Swing
10 Dips
10 Lateral Lunge


Foundation Sequence
Hip Hinge Archetype: Banded Hip Distraction (90 Sec./Side)

Workout of the Day for Wednesday, January 25th, 2017:
10 Min EMOM:
2 Romanian Deadlift, Build Each Round

9 Min AMRAP:
6 Deadlift @ 55% 1RM
3 Muscle-Up

“After Party”
Down Dawg to Up Dawg
1 Min Drag Pose, each side
Down Dawg to Up Dawg
1 minutes Lizard, each side
Down Dawg to Up Dawg
2 minutes Twisted-Lizard, each side
Down Dawg to Up Dawg
3 minutes Figure-4, each side

Sweat Sessions Workout for Wednesday, January 25th, 2017:
28 minute EMOM, alt. between*:
• Russian KB Swing
• Calorie Row, or Bike
• Burpee
• Dumbbell Reverse Lunges

*Use the 1st round to establish a baseline: work for 40 seconds at 80% max effort. Use the number you get on this round and try to maintain it for all 8 rounds!