180905

Jesse Workout of the Day

Spencer Lukehart at CrossFit Roseville

Pre-Wod
Dynamic Group Warm-Up
Group Wrist Warm-Up
Skill: Sandbag Clean
Review: Wall Walks


4 Minute Archetype Mobility:
Choose an Archetype to work on (Hip Hinge, Hip Extension, Overhead, etc.)

Workout of the Day for Wednesday, September 5th, 2018:
2 Rounds*:
35 Burpee to 45# Plate
15 Sandbag Cleans 150/100-lb

3 Rounds*:
20 Cal Bike, or Row
10 Bar Muscle-Up

4 Rounds*:
15 Toes-2-Bar
30 ft. Handstand Walk

*Rest 5 Min Between Workouts. Record Times of Each Workout.

Sweat Sessions Workout for Wednesday, September 5th, 2018:
Mobility:
• Eccentric Calve Raises (2 min/side)
• Couch Stretch (2 min/side)

Midline:
1/2 Tabatta Each:
• Dead Bug
• Arch Hold
• Side-Plank (Alt. Sides)

Skill: Dubz Technique

5 Rounds, 40 sec on / 20 sec rest, alt:
• Box Jump
• DB Reverse Lunges
• Dubz
• Rest