170314

Leslie Ball at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Foundation Sequence


9 Min EMOM, alt:
Dubz
Burpee
“Dead Bug”


Hip Hinge Test*
*If test result = Mobility, then:
2 x 1 minute Bent Leg Hamstring Pulses (each side)
2 x 1 minute calve stretch (each side)

*If test result = Stability/strength, then:
5 x 5 Romanian Deadlift

Workout of the Day for Tuesday, March 14th, 2017:
3 x 4 minute Rounds:
200M Row or 260M Run
10 deadlift 225/155lbs
10 strict HSPU
30 Dubz
10 deadlift 225/155lbs
10 strict HSPU
Max reps Dubz in remaining time

*Rest 2 min between rounds. Tabatta Scoring, only record the lowest reps completed each round.

“After Party”
3 Rounds:
2 Legless Rope Climb (or 1 peg board assent)
20 WallBall 30/20-lb
20 Cal Row