180518

Jesse Workout of the Day

Jesse McWhirk at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


5 min AMRAP:
“Cindy”


1 Round Side-Butt
Group Hip Opener

Workout of the Day for Friday, May 18th, 2018:
Back Squat:
Build to a 5-RM

“Fran”
21-15-9:
Thruster 95/65-lb
Pull-Up

OR:

“Fat Fran”
12-9-6 reps of:
Thrusters 135/95-lb
C2B

Sweat Sessions Workout for Friday, May 18th, 2018:
Mobility:
Fragon (2 min)
Lizard (1 min)
Half Front Split (1 min)
Pigeon (1 min)

Skill: Medball Clean, Sandbag Clean

5 Rounds (20 min cap):
12 KB Deadlift
9 Medball Clean
6 DB Push Press
3 Sandbag Clean