180430

Josh Kyser 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 30th, 2018:
Front Squat 5 x 5 @ 90% of 5-Rep Max

12 min Amrap:
30 Double-unders
10 Burpees
3 Bar Muscle-ups

Sweat Sessions Workout for Monday, April 30th, 2018:
Hamstring Stretch (2 min/side)
1 min: Frog
1 min: Frog Rocks
1 min: Single Leg Frog Rocks, Right
1 min: Single Leg Frog Rocks, Left


Foundation Sequence

Skill: Core Bracing for Deadlift

32 Min AMRAP:
4 Ring Row
8 KB Sumo Deadlift
4 Single-Arm DB Push Press, Left
8 DB OH Walking Lunge, Left
4 Ring Row
8 KB Sumo Deadlift
4 Single-Arm DB Push Press, Right
8 DB OH Walking Lunge, Right