Steven Richards at CrossFit Roseville

Dynamic Group Warm-Up
Foot Lacrosse Ball Smash

Skill: Row Technique

Workout of the Day for Wednesday, September 13th, 2017:
Teams of 2:
2k Row
1 Mile Burden Run w/sandbag, or Wallball
2k Row

*Partners can switch on the row and trade-off the burden run as desired

“After Party”
3 Rounds:
10 Shovel Deadlift (each side)
10 Side-Plank Reach-Through
10 Toes-2-Bar

Sweat Sessions Workout for Wednesday, September 13th, 2017:

3 Rounds, 2 minutes at each station*:

Station 1:
Dumbbell Hang Clean & Jerk

Station 2:
10 Box Jump
10 Push-Up

Station 3:
10 KB Lunge
10 Toes-2-Bar

Station 4:
Calorie Row

*1 minute Rest Between Stations