Brian Protheroe at CrossFit Roseville

Dynamic Group Warm-Up

3 Inch-Worm-Up-dawg
4 Sampson Stretch
8 Lateral Lunges
1 Minute Standing Straddle

5 Minute AMRAP:
“Flight Simulator”

Group Hip Opener
Foundation Sequence

Workout of the day for Wednesday, December 14th, 2016
10 Min:
Build to a Heavy-ish 5-Rep Romanian Deadlift

4 Rounds:
12 Deadlift @ 40% 1RM
12 WallBall
12 Russian KB Swing
60 Dubz

Sweat Sessions Workout for Wednesday, December 14th, 2016
28 minute EMOM, alt. between*:
• Russian KB Swing
• Calorie Row, or Bike
• Burpee
• Dumbbell Lunges

*Use the 1st round to establish a baseline: work for 40 seconds at 80% max effort. Use the number you get on this round and try to maintain it for all 8 rounds!