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Devin Orr at CrossFit Roseville

Pre-Wod
Dynamic Group Warm-Up


6 Min AMRAP:
6 Strict Pull-Up
6 Thruster 45/35-lb
6 Burpee Box Jump Over


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

Workout of the Day for Monday, September 24th, 2018:
Week 3:
3 Rounds of Back Squat:
70% x 5
75% x 3
85% x 1+

Complete a set of Back Squat every 2 minutes for 9 rounds. The goal on the plus set is 3-6 reps. If you can easily get 6 reps, increase your 1RM and recalculate your percentages. If you cannot get 3-6 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.

Sweat Sessions Workout for Monday, September 24th, 2018:
Mobility:
Bent Leg Hamstring Pulses (42/side)
Figure 4 (2 min/side)

Skill: Rowing & PVC Push Press

4 Rounds EMOM, alt:
•Strict Pull-Up
•Cal Bike Or Row
•DB Push Press
•KB Box Step-Up to 20″
•Rest