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CrossFit Roseville 16.4 Cheering on Lauren Altman

Pre-Wod:
3 Inch-Worm-Up-Dawg
4 Sampson Stretch
8 Lateral Lunge
1 minute: Standing Straddle


7 min AMRAP:
5 Thruster 45/35-lb
4 Burpee Box Jump Over
3 Strict Chest-2-Bar


Group Hip Opener Mobility

Workout of the day for Monday, March 21st, 2016:

Skill: Medicine Ball Clean

For Quality*:
42 medicine ball cleans, 20/14-lb
21 body-weight bench presses
30 medicine ball cleans
15 body-weight bench presses
18 medicine ball cleans
9 body-weight bench presses

*Scale the Medball and Bench Press Weight as needed to work on form and to keep moving quickly. No clock for Today’s workout. Think of the quality of your medball cleans as your score for today!

“After Party”
5 Rounds:
10 Double KB Bent Over Row
8 Snow Angles
12 GHD Sit-Up

Sweat Sessions Workout for Monday, March 21st, 2016:
12 min AMRAP:
200M Run
15 Dumbbell Bent Over Row

12 minute AMRAP:
5-10-15-20-25…
Double-Under
Abmat Sit-Ups
Russian KB Swing