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Jesse Workout of the Day

Nicole Berger at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (7 min cap):
200M Run
7 Strict C2B
14 Wallball


1 Round: Side-Butt
Squat Routine 2.0

Workout of the Day for Monday, April 9th, 2018:
Backsquat 5 x 5 @ 90% of 5-Rep Max

“Jackie”
1000m Row
50 Thruster 45/35-lb
30 Pull-Ups

“After Party”
4 Rounds:
15 Weighted GHD Sit-Up 30/20-lb
15 Side-Plank Reach Through

Sweat Sessions Workout for Monday, April 9th, 2018:
Mobility:
Bent Leg Hamstring Pulses (42/side)
Figure 4 (2 min/side)

Skill: Rowing & PVC Push Press

4 Rounds EMOM, alt:
•Strict Pull-Up
•Cal Bike Or Row
•DB Push Press
•KB Box Step-Up to 20″
•Rest