190211

CrossFit Lose Weight, Get Toned Roseville Fit Class

Dynamic Group Warm-Up
Quad Smash SMR
Frog Sequence


3 Rounds:
5 Tall Muscle Clean
5 High Hang Clean
5 Front Squat
5 Good Morning
5 Knees-2-Elbow


1 Round: Side-Butt


Skill: Power Clean

Workout of the Day for Monday, February 11th, 2019:
25 Min AMRAP:
400m Run
8 Toes-2-Bar
4 Power Clean*
8 Burpee Box Jump Over

*Begin at 50% 1RM, add 5% each Round.

“After Party”
50 Russian Twists
50 Side-Plank Reach Throughs (25/side)
40 V-Up
40 Side-Plank Reach Throughs (20/side)
30 Tuck-Up
30 Side-Plank Reach Throughs (15/side)
20 Hollow Rocks
20 Side-Plank Reach Throughs (10/side)
10 Sec. Hollow Hold
10 Side-Plank Reach Throughs (5/side)

Sweat Sessions Workout for Monday, February 11th, 2019:
Mobility:
Quad Smash SMR
Frog Stretch Sequence

32 Min EMOM:
• Calorie Row
• DB Thruster
• Ring Row, or Pull-Up
• Rest