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Jesse Workout of the Day

4th of July Schedule: 7:00am & 9:00am Classes Only.

CrossFit Roseville Gymnastics Class

Workout of the Day for Wednesday, July 4th, 2018:
With a Partner:
5 Rounds:
400m Run, or 500m Row, or 1k Bike
30 Pushup
20 Deadlift 275/190-lb, or 65% 1RM
100m Sandbag Carry 150/100-lb

Or

“Gunny”
For time:
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run

Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs.

“After Party”
1 Mile Partner Sled Push, or Pull 90-lb

Sweat Sessions Workout for Wednesday, July 4th, 2018:
Mobility:
Hamstring (2 min/side)
Pigeon (2 min/side)

Skill: Deadlift & Dead Bug

3 Rounds*:
1/2 Tabata at each station:
• Calorie Bike, or Row
• Push-Up
• Double KB Sumo Deadlift
• Dead Bug Rocks

*2 minutes rest in-between Rounds