190503

Katie and Alan at CrossFit Roseville

Dynamic Group Warm-Up
Frog Stretch
Bent Leg Hamstring Pulses
Hip Flexor Stretch
Plate Squat Ankle Mobility


2 Rounds:
5 Tall Muscle Clean
5 Front Squat
20 Up n Outs
5 Good Morning
5 Push Jerk


1 Round: Side-Butt

Skill: Clean Technique

Workout of the Day for Friday, May 3rd, 2019:
With a 25:00 min clock:
20 Burpee box jump over
25 Power clean 135/95
30 Front squat 135/95
25 Power clean 135/95
20 Burpee box jump over

With remaining time: Build to 1 RM Clean

Sweat Sessions Workout for Friday, May 3rd, 2019:
Mobility:
10 PVC Passthrough
Thoracic (Foam Roller + KB)
10 PVC Passthrough
Banded Overhead Distraction (2 min/side)
10 PVC Passthrough

Skill: Kipping

21-15-9 (7 min cap):
DB Thruster
Pull-Up

15 min AMRAP (For Quality):
400M Run
30 Weighted Abmat Sit-Up
20 Cal Bike, or Row
10 Burpee Box Jump Over