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Strong Women doing Strong Things at CrossFit Roseville

Dynamic Group Warm-Up
Frog Stretch
3 Inch-Worm-Up-Dawg
Hip Flexor Lunge Stretch


3 Rounds:
10 Stiff Leg Deadlift
10/7 Cal Bike/Row/Ski
10 Scale Raises

Workout of the Day for Wednesday, March 27th, 2019:
For Time:
42 V-Up, or GHD, or T2B
21 Deadlift 225/155-lb, or 50% 1RM
30 V-Up, or GHD, or T2B
15 21 Deadlift 225/155-lb
18 V-Up, or GHD, or T2B
9 21 Deadlift 225/155-lb

4 Rounds (For Quality):
12/9 Strict Pull-Up
12 Weighted KB Cossack Squat
12 Weighted DB Box Step-Up

Sweat Sessions Workout for Wednesday, March 27th, 2019:
Mobility:
Frog Stretch

Stability:
2 Rounds:
6 Trap-3 Raise w/6 Sec. Pause
6 Face-Pulls w/2 Sec. Pause

7 Rounds (for quality):
7 Cal Bike/Row/Ski
7 Strict Pull-Up
7 DB Z-Press
7 Push-Up
7 DB Bent Over Row, Tempo: 31X1
7 V-Up