170927

Steven Pinedo at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (5 min cap):
10 Dubz
5 Good Morning
10 Russian KB Swing
5 Knee-2-Elbow


Lacrosse Ball Foot Smash
Foundation Sequence

Workout of the Day for Wednesday, September 27th, 2017:
4 Rounds:
30 Dubz
12 Sumo Deadlift @ 45% 1RM
12 Russian KB Swing
12 KB/DB Box Step Up 24/20
12 GHD Sit-Up

“After Party”
6 x 100ft. Farmer Carry @ .7 Bodyweight, or Heavier.

Sweat Sessions Workout for Wednesday, September 27th, 2017:
4, 8, 12 min AMRAP*:

15 Cal Row, or bike
20 WallBall
15 Box Jump
20 KB Swing
15 Burpee
20 Strict Pull-Up, or Ring Row
15 DB Push Press

*4 minutes Rest in-between rounds