170522

Lauren Coonce at CrossFit Roseville

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


3 Rounds (7 min cap):
12 WallBall
9 Cal Bike, or Row
6 Pull-Up


1 Round: Side-Butt

Workout of the Day for Tuesday, May 22nd, 2017:
24 min AMRAP:
2 Backsquat*
400M Run
8 Pull-up

*Start at 50% 1RM and add 5% each round. Use a rack for the backsquats, share with a partner or two of similar strength.

“After Party”
10 Rounds, Every 90 Seconds:
5/3 Muscle-Ups*
30 yd. sled Push 270#

Scale the muscle-ups to be sub 40 seconds.

Sweat Sessions Workout for Tuesday, May 22nd, 2017:
10-9-8-7-6-5-4-3-2-1 (22 min cap):

Calorie Row
WallBall
Box Jump
KB Swing
DB Push Press
Strict Pull-Up