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Jesse Workout of the Day

Brandy Rusica at CrossFit Roseville 2017

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds:
3 Pull-Up
3 Chest-2-Bar
3 Hips-2-Bar
1 Min. Shoulder Taps, or 2 Wall Walks


15 PVC Passthrough
Thoracic Mobility (2 Min/side)
15 PVC Passthrough

Skill: Split Jerk

Workout of the Day for Thursday, November 9th, 2017:
Split Jerk:
5-3-2-2-1-1-1

10 min AMRAP:
200M Run
10 Toes-2-Bar

“After Party”
Trap-3 Raise:
5 x 5 with 5 Sec. Iso. Hold.

*Use light dumbbells. Focus on keeping scaps together and firing lower traps.