180314

Jesse Workout of the Day

Brandy Rusica & Caitlin Knowlton at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


2 Rounds:
8 Scap Raises
8 Scap Pushups
8 PVC Passthrough
8 Thruster 45/35-lb


Thoracic Mobility

Skill: Arch-Hollow

Workout of the Day for Wednesday, March 14th, 2018:
3 x 2 Min AMRAP*:
10 Thruster 95/65-lb
10 Chest-2-Bar

*2 Min Rest Between Rounds

3 Rounds:
1k Row, or 2k Bike
2 Rope Climb
30 DB Box Step-Up 50/35 to 20″ Box

Sweat Sessions Workout for Wednesday, March 14th, 2018:
Mobility:
Hamstring (2 min/side)
Pigeon (2 min/side)

Skill: Dumbbell Squat Clean & Dubz

12 min AMRAP:
7 Burpee
7 DB Squat Clean (Heavy)
7 “See the Light” Sit-Up

12 min AMRAP:
10 Pull-Up, or Ring Row
20 KB Lunges
30 Dubz