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Rheina Dashty at CrossFit Roseville

Pre-Wod
Dynamic Group Warm-Up
3 Inch-Worm-Up-Dawg
4 Sampson Stretch
8 Lateral Lunge
1 Min Standing Straddle


5 min AMRAP:
3-6-9-12-15-18…
WallBall
Burpees


1 Round of Side-Butt
Hip Hinge Archetype: Banded Hip Distraction (2 min/side)

Skill: Deadlift Technique

Workout of the Day for Wednesday, June 28th, 2017:
3 Rounds of Deadlift:
65% x 5
70% x 5
75% x 5+

Complete a set of Deadlift every 2 minutes for 9 rounds. The goal on the plus set is 12-15 reps. If you can easily get 15 reps, increase your 1RM and recalculate your percentages. If you cannot get 12-15 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.

Sweat Sessions Workout for Wednesday, June 28th, 2017:
3 Rounds*:
1/2 Tabata at each station:
• Calorie Bike, or Row
• Push-Up
• Double KB Sumo Deadlift
• “See The Light” Sit-Up

*2 minutes rest in-between Rounds