180618

Coach Josh and Michelle McDaniel 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
Banded Hip Distraction (1 min/side)
Banded Pigeon (90 sec./side)

Workout of the Day for Monday, June 18th, 2018:
“Nasty Girls”

3 rounds:
50 Squats
7 Muscle-ups*
10 Hang power cleans, 135/95-lb

or

“Nasty Girls V2”
3 rounds:
50 One-Legged Squats, Alternating
7 Muscle-ups
10 Hang Power Cleans 175/115-lb

*Progressions:
• 1 for 1 Strict Pull-Up + Strict Dips
• 1 for 1 Strict Banded Muscle-Up
• 2 for 1 Kipping Pull-Up + Kipping Dip
• 2 for 1 “Toe-nail” Muscle-Up

Sweat Sessions Workout for Monday, June 18th, 2018:
5 Rounds 30 Sec. On/30 Sec. Off, alt.:
• Cal Bike, or Row
• DB Push Press
• Strict Pull-Up, or Ring Row
• Plank
• Rest