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LuLuLemon Roseville at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-UP


5 Min AMRAP:
3-6-9-12-15-18…
WallBall
Burpee


1 Round: Side-Butt
Group Hip Opener

Workout of the day for Friday, July 22nd, 2016
12 minutes:
Build to a Heavy Pause Front Squat

5 Rounds for time of:
3 Front Squats, 80% of 1RM
1 L-sit Rope Climb, 15 ft (Or Max Chin-Up Hold + 7 Second Eccentric, & Max L-Sit)

Sweat Sessions Workout for Friday, July 22nd, 2016
5 Rounds (25 minute cap):
30 Dubz
25 WallBalls
20 Abmat Sit-Ups
15 Dumbbell Push-Press
10 Burpee
*2 Minute Rest