170517

Sanita Pinedo at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
3 Inch-Worm-Up-Dawg
6 Sampson Stretch
12 Lateral Lunge
90 Second Standing Straddle


3 Rounds:
100 Dubz (2 minutes max)
10 Single-Leg-Deadlift (5 each side)


3 x 5 Jefferson Curls
1 Round: Side-Butt

Workout of the Day for Wednesday, May 17th, 2017:
Sumo Deadlift
5 x 5*

*Start first set around 80% 1RM. Stay at this weight to work on mechanics, or build each set if mechanics allow.

“After Party”
Gymnastics Progression (Week 8):
10 min EMOM, Alt:
Toes-2-Bar
Arch Rock

*Last Week! Up your T2B by 1 rep and arch rock by 3 and hit the same numbers for all 5 rounds.

Sweat Sessions Workout for Wednesday, May 17th, 2017:

20 Min EMOM:
• Calorie Bike, or Row
• Push-Up
• KB Sumo Deadlift
• Toes-2-Bar