Stephen Pinedo at CrossFit Roseville

Dynamic Group Warm-Up

Banded Hip Distraction (2 min/side)

Skill: Deadlift

Workout of the Day for Wednesday, October 11th, 2017:
10 min: Build to a Heavy Deadlift

For Time:
400M Run
21 Deadlift 225/155-lb, or 55% 1RM
400M Run
15 Deadlift
400M Run
9 Deadlift
400M Farmer’s Carry 53/35-lb

“After Party”
7 Rounds:
5 Shovel Deadlift (each side)
7 Fat-Grip Pull-Up
5 G.H.R.

Sweat Sessions Workout for Wednesday, October 11th, 2017:
3 Rounds*:
1/2 Tabata at each station:
• Calorie Bike, or Row
• Push-Up
• Double KB Sumo Deadlift
• “See The Light” Sit-Up

*2 minutes rest in-between Rounds