170421

Katie Simon at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (9 min cap):
200M Run
15 WallBall
10 C2B


Group Hip Opener
Ankle Mob (2 min/side)


2 Rounds:
6 Trap-3 Raise w/6 Sec Pause
6 Face Pulls

Workout of the Day for Friday, April 21st, 2017:
5 min AMRAP:
10 Squat snatch @ 60% 1RM
15 Burpee Box Jump Over

Rest 2 Minutes

5 min AMRAP:
10 Squat snatch @ 60% 1RM
20 Chest-2-Bar

Rest 2 Minutes

5 min AMRAP:
10 Squat snatch @ 60% 1RM
AMRAP Muscle-Up

Score is total reps for each of the three stations (separate scores).

“After Party”
3 Rounds:
20 Hollow Rocks
20 V-Ups
20 Strict Alternating Single Leg Toes-2-Bar

Sweat Sessions Workout for Friday, April 21st, 2017:
Skill: MedBall Clean

For Time (28 min cap)
800M Run
30 KB SDHP
30 DB Push Press
30 Box Jump
30 Toes-2-Bar
30 MedBall Clean
400M Run
20 KB SDHP
20 DB Push Press
20 Box Jump
20 Toes-2-Bar
20 MedBall Clean
200M Run
10 KB SDHP
10 DB Push Press
10 Box Jump
10 Toes-2-Bar
10 MedBall Clean