Lauren Coonce at Roseville CrossFit

Dynamic Group Warm-Up
Eccentric Calve Raises

10 minute AMRAP:
100 Double-unders
10 Russian Kettlebell Swings
10 Single Leg KB Deadlift
10 Glute Ham Raise

1 Round: Side-Butt
Hip Hinge Archetype

Workout of the day for Wednesday, July 6th, 2016:
Death By:
Odd: 2-Rep Deadlift*
Even: 15 Box Jump**

*Begin at 50% of 1 RM and increase by 5% until failure.
**Scale the box jumps so that you are not working for more than 30 seconds.

“After Party”
5 Rounds:
30 GHD Sit-Up
20 Yard Sled Push
10 Strict Fat Gripz Pull-Ups

Sweat Sessions Workout for Wednesday, July 6th, 2016:
28 minute AMRAP (For Quality):
7 Strict Press
14 Side-Butt WallBalls
MAX Plank*
7 Burpees
14 Russian KB Swing
MAX Plank*

Rotate between: elbow plank, side-plank, side-plank-reach-throughs