180423

Brice Trudo at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (7 min cap):
21 Dubz
7 Strict C2B
14 Wallball


1 Round: Side-Butt
Squat Routine 2.0

Workout of the Day for Monday, April 22nd, 2018:
Front Squat 5 x 5 @ 90% of 5-Rep Max

Qualifier #1
For Time:
4 Thruster 135/95-lb
1 Rope Climb @ 15 ft.*
8 Thruster
2 Rope Climb
12 Thruster
3 Rope Climb

*Progressions:
• 1-for-1 Pegboard Ascent
• 2-for-1 Muscle-Ups
• 3-for-1 Strict Pull-ups
• 4-for-1 Kipping Pull-ups

Sweat Sessions Workout for Monday, April 22nd, 2018:
Mobility:
Lacrosse Ball Glutes (2 min/side)
Pigeon (2 min/side)

Skill: Row Technique

6 Rounds (25 min time-cap):
20 Calories Bike, or Row
10 Strict Pull-Up
20 WallBall
10 Dips