190513

Jesse Workout of the Day

CrossFit Roseville Forging Fit Families

Dynamic Group Warm-Up
3 Primary SMR
Frog Stretch Sequence
Cat/Cow


5 rounds (7 min cap):
15 Air Squats
10 Push-Up
5 Strict Pull Ups or kipping pull ups


1 Round: Side-Butt
Plate Ankle Stretch

Workout of the Day for Monday, May 13th, 2019:
Backsquat
Build to 3RM

10 Min AMRAP:
30 Toes-2-Bar
20 Deadlift 185/130-lb
10 Ring Dips

Sweat Sessions Workout for Monday, May 13th, 2019:
Mobility:
Group Hip Opener
Pigeon (2 min/side)
Banded Overhead Distraction (2 min/side)

Technique:
Kipping

25 Min AMRAP:
400m Run, or 500m Row, or 1k Bike
3 Rounds, “Cindy”
• 5 Pull-Up
• 10 Push-Up
• 15 Air Squat
20 Russian KB Swing
10 “See The Light” Sit-Ups