170807

Jesse Workout of the Day

Josh Kyser at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-UP
Group Hip Opener


3 Rounds (6 min cap):
9 Good Morning
7 thruster
5 pull-up
3 burpee


Lacrosse Ball Smash the Glutes (2 min/side)
30 PVC Passthrough

Workout of the Day for Monday, August 7th, 2017:
4 Rounds:

3 min AMRAP:
7 Thrusters 75/55 lbs
7 Pull-Ups
7 Burpees
*1 min Rest
—THEN—
3 min AMRAP:
Cal Bike, or Row
*1 min Rest

*For this workout 1 round consists of both 3 minute AMRAPs and the rest. Tabata Scoring, record only your lowest score for both: the thruster/pull-up/burpee AMRAP, and the cal bike, or row.

Sweat Sessions Workout for Monday, August 7th, 2017:
7 min AMRAP:
5-10-15-20-25…
WallBall
Burpee

7 min AMRAP:
10-12-14-16…
Russian KB Swing
Single-Arm DB Overhead Lunge
Pull-Up

7 min AMRAP:
5-10-15-20-25…
Box Jump
“See the Light” Sit-Up