171009

Jesse Workout of the Day

**No Class This Friday Evening 5:30-7:30pm.

Jeremy Bunting at CrossFit Roseville

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


2 Rounds:
200M Run
10 OHS 45/35-lb
15 Side-Plank Reach Through (each)
5 Good Morning


15 PVC Passthrough
Lacrosse Ball Pec Smash
15 PVC Passthrough

Workout of the Day for Monday, October 9th, 2017:

12 Min:
Build to a Heavy OHS

For Time:
800M Run
60 Push-Up
40 Cal Row, or Bike
20 OHS 50% 1RM
10 Sandbag Clean 150/100

“After Party”
21-15-9:
Cal Bike
GHD Sit-Up
Burpee to Target (6″ Above Reach)

Sweat Sessions Workout for Monday, October 9th, 2017:
7 min AMRAP:
5-10-15-20-25…
Dumbbell Thruster
Calorie Row

7 min AMRAP:
5-10-15-20-25…
Russian KB Swing
Ab-mat Sit-Up

7 min AMRAP:
5-10-15-20-25…
Air Squat
Burpee
Pull-Up