180427

Amanda Juhl at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 rounds:
“Cindy”


1 Round Side-Butt
Group Hip Opener

Workout of the Day for Friday, April 27th, 2018:
Build to a 5-RM*

*Add 5-10 lb. from last week’s 5RM

10 Min AMRAP (For Quality):
5 Box Jump
10 Glute Ham Raise
15 Push-Up

Sweat Sessions Workout for Friday, April 27th, 2018:
Mobility:
Eccentric Calve Raises (3-4 min)
Thoracic (3-4 min)

Skill: DB Clean & Jerk

“Grelen”
For Time (21 min cap)
30 DB Hang Clean & Jerk
—THEN—
3 Rounds:
400M Run
21 KB Swing
12 Pull-Up

Finisher:
10 min practice: Rope Climbs