180917

Aaron Armstrong at CrossFit Rosseville

Pre-Wod
Dynamic Group Warm-Up


21-15-9:
Plate Ground-2-Overhead
V-Up


Banded Hamstring Pulses (90 sec/side)
Pigeon 2 min/side
1 Round: Side-Butt

Workout of the Day for Monday, September 17th, 2018:
3 Rounds of Back Squat:
70% x 3
75% x 3
80% x 3+

Complete a set of Back Squat every 2 minutes for 9 rounds. The goal on the plus set is 6-9 reps. If you can easily get 9 reps, increase your 1RM and recalculate your percentages. If you cannot get 6-9 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.

Sweat Sessions Workout for Monday, September 17th, 2018:
Mobility:
1 Min Frog
1 Min Frog Rocks
1 Min Single leg Frog, Left
1 Min Single leg Frog, Right

Skill: MedBall Squat Clean

14 minute AMRAP:
15/12 Cal Row or bike
15 MedBall Squat Clean
15 “See The Light” Sit-Up

14 minute AMRAP:
5 Strict Pull-Up, or Ring Row
15 DB Push Press
30 Walking Lunge