171213

Mollie Ronco at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Eccentric Calve Stretch


2 Mile Run

Workout of the Day for Wednesday, December 13th, 2017:
7 Rounds (For Quality):
7 Weighted Hip Extension
10 Bulgarian Split Lunge 53/35-lb
7 Weighted GHD

“After Party”
7 Min AMRAP:
Bar Muscle-Up, or: 14 Min AMRAP: Bar Muscle-Up Progressions

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

Mobility:
• 15 PVC Passthrough
• Lacrosse Ball Scaps Smash
• 15 PVC Passthrough

Skill: KB Turkish Get-Up

10 Min AMRAP:
2-4-6-8-10…
Plate Ground to Overhead
Burpee to a Plate
Ring Row

10 min AMRAP:
6 Pull-Up
8 Box Jump
10 DB Push Press