180907

Jesse Workout of the Day

Erika Santiago at CrossFit Roseville

Pre-Wod
Dynamic Group Warm-Up


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


Skill: HSPU & Dubz

Workout of the Day for Friday, September 7th, 2018:
For Time:
1200m Run
60 HSPU
300 Dubz
15 Rope Climb

“After Party”
Backsquat:
4 x 2 @ 85%
*Add 5-10-lb from last week

Sweat Sessions Workout for Friday, September 7th, 2018:
Mobility:
Lacrosse Ball Side-Butt Smash
Bent Leg Hamstring Pulses (42/side)


Skill: Rope Climbs

12 Min AMRAP:
400m Row
20 Push-Ups
100 Dubz
5 Rope Climbs (or 15 Pull-up/Ring Row)

*Rest 5 Minutes

12 Min AMRAP:
5 Pull-Up
10 DB Push Press
15 KB Deadlift