170710

Jesse Workout of the Day

Brian Zitzow at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


Skill: Muscle-Up Technique

Workout of the Day for Monday, July 10th, 2017:
150/100 Cal Row, or Bike, or 1 Mile Run*
15 Burpee Muscle-Ups**
400M Run
15 Burpee Muscle-Ups
150/100 Cal Row, or Bike, or 1 Mile Run

*Scale the Row, Bike, or Run to be sub 8 minutes.

**Progressions:
• 15 Burpees + 30 Kipping Chest-2-Bar + 15 Dips
• 15 Burpees + 15 Strict Pull-Up + 15 Dips
• 15 Toe-Nail Muscle-Ups, or Assisted Muscle-Ups

“After Party”
Backsquat
5 x 5 @ 75% 1RM

Sweat Sessions Workout for Monday, July 10th, 2017:
Tabata, Alt:
“Dead Bug” & Arch Rocks

For Time (14 min cap)
100 WallBalls*
Every Break: Accumulate 1 Min Plank

14 minute AMRAP:
7 DB Strict Press
7 Ring Row, or Strict Pull-Up
7 Push-Up
14 Box Step-Up w/KB