181026

Terry Orr at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Couch (2 min/side)
Pigeon (2 min/side)


2 Rounds:
200m Run
5 Tall Muscle Snatch
5 Overhead Squat
5 Pushup


10 PVC Passthrough
Lacrosse Ball Scaps
10 PVC Passthrough

Skill: Overhead Squat

Workout of the Day for Friday, October 26th, 2018:
Overhead Squat:
5 x 2, Build to Today’s Heavy Double

8 min AMRAP:
200m Run
16 KB Reverse Lunge 53/35-lb

Rest 4 Min, then:

8 min AMRAP:
200m Run
8 Manmakers 50/35-lb

Sweat Sessions Workout for Friday, October 26th, 2018:
Mobility:
10 PVC Passthrough
Thoracic (Foam Roller + KB)
10 PVC Passthrough
Banded Overhead Distraction (2 min/side)
10 PVC Passthrough

Skill: Kipping

21-15-9 (7 min cap):
Thruster
Pull-Up

10 min AMRAP:
400M Run
30 Weighted Abmat Sit-Up
20 Cal Bike, or Row
10 Burpee Box Jump Over