181005

Jesse Workout of the Day

Michelle McDaniel at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


Bring sally up burpee 30


3-Primary SMR
20 PVC Passthrough
10 Scap Raises

Workout of the Day for Friday, October 5th, 2018:
Bench Press (12 min):
Build to Today’s 5RM

10-9-8-7-6-5-4-3-2-1:
Power Clean*
HSPU
Chest-2-Bar

*Begin at 50% 1RM, add 5% +/- each Round

“After Party”
Tabata, alt:
Hollow Body
Arch Rock

Sweat Sessions Workout for Friday, October 5th, 2018:
Mobility:
Foot Smash, Lacrosse Ball (2 min/side)
Eccentric Calve Raises (2 min/side)
Dragon (2 min/side)

Skill:
• Hip Hinge
• KB Deadlift
• Dubz
• Push-Up

30-20-10 (21 min cap):
Dubz
KB Deadlift
Push-Up
Ring Row
Abmat Sit-Up