171113

Jesse Workout of the Day

Trish Godtfredson at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


5 Rounds (10 min), alt:
5 Weighted Strict Pull-Up
250M Row


Group Hip Opener
Group Wrist Stretch

Skill: Squat therapy

Workout of the Day for Monday, November 13th, 2017:
Pause Front Squat:
3 x 5 reps @ 50%, 7 second pause

3 rounds (15 min cap):
150 double-unders
30 Front Rack lunges 115/85-lb, or 35% 1RM Backsquat

“After Party”
20-16-12-8-4*:
Weighted GHD
* 1 Pegboard Ascent After Each Set

Sweat Sessions Workout for Monday, November 13th, 2017:
4 Rounds:
4 minute AMRAP, 4 minutes Rest Between Rounds*:
30 Russian KB Swing
20 Dumbbell Thruster
10 Burpees