180319

Brian Smith at CrossFit Roseville

Pre-Wod:
3-Primary SMR
Dynamic Group Warm-Up


3 Rounds:
50 ft. Single Arm DB Walking Lunge
7 Chest-2-Bar


Mobility:
Fragon (2 min/side)
Lizard (2 min/side)
Pigeon (2 min/side)

Workout of the Day for Monday, March 19th, 2018:
Every 4.5 Minutes for 5 Rounds:
500M Row

*Record all 5 Row times. Keep your times faster than your ideal 2k pace.

“After Party”
7 Rounds:
10 GHD Sit-Up
30 Sec. Sandbag Bear Hug Hold

Sweat Sessions Workout for Monday, March 19th, 2018:

Mobility:
Fragon (2 min/side)
Lizard (2 min/side)
Pigeon (2 min/side)

7 min AMRAP:
200M Row, or 400m Bike
5 Pull-Up
10 Push-Up
15 Air Squat

7 min AMRAP:
200M Run
21 Russian KB Swing
12 Pull-Up

7 min AMRAP:
200M Run
15 Burpees