181012

Lori Orr at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (5 Min cap):
5 Knee-2-Elbow
10 Wallball
20 Dubz


Post Hamstring Stretch (2 min/side)
Couch Stretch (2 min/side)


Skill: Partner Front Rack Therapy

Workout of the Day for Friday, October 12th, 2018:
Pause Front Squat
*Build to Today’s Heavy Single. 3 Sec. Pause at the Bottom.

12 Min AMRAP:
3 Thruster
3 Toes-2-Bar
3 Cal Bike, or Row
6 Thruster
6 Toes-2-Bar
6 Cal Bike, or Row
9 Thruster
9 Toes-2-Bar
9 Cal Bike, or Row

*Increase by 3 Reps Each Round

Sweat Sessions Workout for Friday, October 12th, 2018:
Mobility:
Eccentric Calve Raises (3-4 min)
Thoracic (3-4 min)

Skill: DB Clean & Jerk

For Time (30 min cap)
21-15-9:
DB Hang Clean & Jerk (Heavy)
Pull-Up, or Ring Row

—THEN—

3 Rounds:
200M Run
15 KB Swing 53/35-lb
10 Burpee

—THEN—

21-15-9:
DB Box Step Over
Pull-Up, or Ring Row