180104

Mary Black at CrossFit Roseville

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


6 min AMRAP:
7 Wallball
8 Russian KB Swing
9 Push-Up


Pigeon (2 min/side)

Skill: Row Technique & Toes-2-Bar Technique

Workout of the Day for Thursday, January 4th, 2018:
3 Rounds:
500M row, or 1 mile Bike, or 400M Run
21 Toes-2-Bar*
12 Deficit HSPU @ 3″ Deficit**

*Progressions:
• Arch-Hollow Kip Practice
• Knee Raises
• V-Ups
• Weighted Abmat Sit-Up

*Progressions:
• HSPU
• KB Z-Press (Heavy)
• DB Push Press (Heavy)