170531

Shep, Kevin at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


Hip Hinge Archetype: Bent Leg Hamstring Pulses

Workout of the Day for Wednesday, May 31st, 2017:
6 Rounds, every 90 seconds:
3 Deficit Deadlift, or Good Morning, build each set.

4 Rounds:
10 DB Box Step-Up 50/35-lb
20 Burpee Box Jump Over
30 Russian KB Swing 70/53

“After Party”
10 min EMOM, alt:
KB Overhead Carry
Arch Hold

Sweat Sessions Workout for Wednesday, May 31st, 2017:
3 Rounds, 2 minutes at each station*:

Station 1:
Dumbbell Hang Clean & Jerk

Station 2:
10 Box Jump
10 Push-Up

Station 3:
10 KB Lunge
10 Toes-2-Bar

Station 4:
Calorie Row

*1 minute Rest Between Stations