Stephanie Artis at CrossFit Roseville

Dynamic Group Warm-Up

3 Rounds (10 min cap):
10 KB Box Step-Up (or Single Leg Push Off) 35/26-lb
10 Ring Row
10 Single-Leg Deadlift (each Side)
10 GHD Sit-Up
10 Banded Good Morning

Foundation Sequence

Workout of the Day for Tuesday, May 3rd, 2017:
24 min AMRAP:
3 Deadlift*
60 Lunges
90 yd. Farmer Carry 70/53-lb

*Begin at 50%, add 5% Each Round

“After Party”
5 Rounds*:
Arch Rock

*Maintain the same number for all 5 Sets. Try to increase toes-2-bar by 1-rep, and arch rock by 3-seconds, each week. Only go up the following week if all 5 sets are completed at the same number.

Sweat Sessions Workout for Wednesday, May 3rd, 2017:
10 Rounds, 30 Seconds at Each station*:
Calorie Row, or Bike
Dumbbell Lunges
Abmat Sit-Up
Russian KB Swing

*5 seconds transition between stations