170403

Reina Dashty at CrossFit Roseville

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


5 Rounds: Rowling*
*WallBall Penalty


Overhead Archetype: Partner Thoracic


Gymnastics Kip:
3 x 20 Sec. Arch-Nuetral-Hollow*
*Controlled pause at each position
3 x 20 Sec. Arch-Hollow*
*Dynamic, stay tight!
3 x 20 Sec. Kipping Pull-Up

Workout of the Day for Monday, April 3rd, 2017:
E2MOM for 5 Rounds:
3 Front Squat, start at 55% 1RM & add 5% each set

Then, Drop Set:
2 x 3 Front Squat, Reduce 10% from previous set

“Jackie”
1000M Row
50 Thruster 45/35-lb
30 Pull-Up

“After Party”
3 Rounds:
25 GHD Sit-Up
20 Side-Plank Reach Through

Sweat Sessions Workout for Monday, April 3rd, 2017:
7 min AMRAP:
5-10-15-20-25…
Dumbbell Thruster
Calorie Row

7 min AMRAP:
5-10-15-20-25…
Russian KB Swing
Ab-mat Sit-Up

7 min AMRAP:
5-10-15-20-25…
Air Squat
Burpee
Pull-Up