190104

Jesse Workout of the Day

Carolina Prout at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Calve Stretch
Group Hip Opener


7 Min AMRAP:
14/12 Calorie Row
7 Knee-2-Elbow
14 Wallball
7 Strict C2B
7 Strict Dips


Couch Stretch (2 min/side)


Skill: Power Clean Barbell Cycling

Workout of the Day for Friday, January 4th, 2018:
“14.4”

14 Min AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/14 lb.
30 cleans, 135/95 lb.
20 muscle-ups

“After Party”
50 Weighted GHD Sit-Up

Sweat Sessions Workout for Friday, January 4th, 2018:
Mobility:
Hamstring Stretch (2 min/side)
Thoracic Stretch (4 Min)

Skill: MedBall Clean

For Time (28 min cap)
30-20-10*:
KB SDHP
DB Push Press
Box Jump
Toes-2-Bar
MedBall Clean

*Start with & Every 4 minutes: 200m Run, 250m Row, 250m Ski, or 500m Bike