171117

Bill Marsh at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Group Hip Opener


2 Rounds:
200M Run
5 Tall Muscle Clean
5 Good Morning
5 Tall Squat Clean
5 Burpee


Ankle Mobility
Partner Front Rack Mobility

Skill: Pistols & Hang Squat Cleans

Workout of the Day for Friday, November 17th, 2017:
For Time:
1 Mile Run, or 2k Row
50 Pistols
30 Hang Squat Clean 225/155-lb, or 70% 1RM

“After Party”
Partner 400M Sandbag Bear Hug 150/100-lb

Sweat Sessions Workout for Friday, November 17th, 2017:
5 min Cap, Each Station*:

• 100 WallBall
• 30 Dumbbell Hang Clean & Jerk (Heavy)
• 12-9-6-3: Calorie Row / burpee
• 24-18-12-6 Russian KB Swing / Abmat Sit-Up

*3 minutes Rest Between Stations