Assistant Coach Hannah Schaefer at CrossFit Roseville

Dynamic Group Warm-Up
Eccentric Calve Raises

Group WallBall Warm-Up, or Game

Group Hip Opener
Bent Leg Hamstring Pulses (42/side)

6 Rounds, every 90 seconds:
5 Deficit Deadlift, or Good Morning, build each set.

Workout of the Day for Wednesday, May 24th, 2017:

3 Rounds:
500m Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20″)

“After Party”
3 Rounds:
10 Strict Alternating Toes-2-Bar
1 Min Fat Grip Deadlift Hold

Sweat Sessions Workout for Wednesday, May 24th, 2017:
12 min AMRAP:
7 Burpee
7 DB Squat Clean (Heavy)
7 “See the Light” Sit-Up

12 min AMRAP:
10 Pull-Up, or Ring Row
20 KB Lunges
30 Dubz