180507

Jhoana & Sandy at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Eccentric Calf Raises


3 Rounds (6 min cap):
20 Dubz
15 Air Squat
10 Push-Up
5 Chest-2-Bar


Bent Leg Hamstring Pulses (2min/side)
Couch Stretch (2min/side)
30 PVC Passthrough

Workout of the Day for Monday, May 7th, 2018:
For Time, (25 min cap)*:
1200M Run
Then, 12 Rounds:
4 Strict Handstand Push-Up
8 Chest-2-Bar
12 Air Squat

*RX+ w/Weight Vest 20/14-lb

Sweat Sessions Workout for Monday, May 7th, 2018:
Mobility:
2 Min Each:
Down-Dawg
Fragon
Dragon
Figure 4

Skill: Front Squat

3 Rounds (12 min cap):
200M Run
21 KB Swing
12 DB Front Squat (Heavy)

3 Rounds (12 min cap):
200M Run
21 WallBall
12 Calorie Row