180514

Jesse Workout of the Day

CrossFit Roseville Group Run

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, May 14th, 2018:
Backsquat:
5 x 5 @ 90% of 5-RM

For time (13 min cap):
9 muscle-ups*
25ft Handstand walk**
36 single-leg squats
25ft Handstand walk
9 muscle-ups
25ft Handstand walk
45 single-leg squats
25ft Handstand walk
9 muscle-ups
25ft Handstand walk
54 single-leg squats

Muscle-Up Progressions:
• 2-for-1 Pull-Ups (kipping or strict)
• 1-for-1 “toe-nail” muscle-ups, or strict banded MUs

Handstand Walk Progressions:
• 25ft. Handstand Kick-Ups
• 3 Wall Walks

Sweat Sessions Workout for Monday, May 14th, 2018:
Mobility:
• Group Hip Opener
• 15 PVC Passthrough
• Lacrosse ball Pec Smash
• 15 PVC Passthrough

Skill: Rope Climb

3 Rounds, 1 minute each station:
• Push-Up
• Pull-Up
• Abmat Sit-Up
• Air Squat
• Rest