170210

Joey Washburn Coaching RCSDE at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Squat Routine 2.0


3 Rounds (8 min cap):
8 Yard Walking Overhead Lunge (Heavy-ish)
8 DB Box Step Over
8 DB Push Press
8 Box Jumps


4 min: Lacrosse Ball Glutes

Workout of the Day for Friday, February 10th, 2017:
Back Squat:
3-3-3 @ 80-85% 1RM

21-15-9:
Dumbbell Hang Squat Cleans 50/35-lb
Deficit Handstand Push-Ups

Sweat Sessions Workout for Friday, February 10th, 2017:
21-18-15-12-9-6-3 (25 min cap):
Dumbbell Hang Squat Cleans
Ring Row, Or Strict Pull-Up
Push-Ups
Toes-2-Bar