180406

Aaron Hagman at CrossFit Roseville

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


2 Rounds:
10 Wallball
10 Russian KB Swing
10 Box Jump 24/20″
10 Push Press 45/35-lb


1 Round: Side-Butt
Group Hip Opener

Workout of the Day for Friday, April 6th, 2018:
Backsquat:
Build to a 5-RM*
*Add 5-10-lb from last week’s 5RM

2 Rounds For Time (14 Min Cap):
30 Wallball
30 Russian KB Swing 53/35-lb
30 Box Jump
30 Push Press 75/55-lb
30 Cal Bike/Row

Sweat Sessions Workout for Friday, April 6th, 2018:
Mobility:
Group Hip Opener
15 PVC Passthrough
Lacrosse Ball Pec Smash
15 PVC Passthrough

Skill: PVC Push Press

For Time (25 min cap):
400M Row, or 800m Bike
40 DB Push Press
40 Burpee
400M Farmer Carry

200M Row, or 400m Bike
20 DB Push Press
20 Burpee
200M Farmer Carry

100M Row, or 200m Bike
10 DB Push Press
10 Burpee
100M Farmer Carry