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CrossFit Roseville Fitness With Your Friends

Dynamic Group Warm-Up
Side-Roll SRM


3 Rounds:
7 Scap Raise
7 Scap Push-Up
7 PVC Passthrough


Skill: Gymnastics Progressions

Workout of the day for Wednesday June 26th, 2019:
Gymnastics Skill Work*
(Week 2)
5 Rounds, Every 90 Sec complete a set of:
• Strict Pull-Up
• Kipping Pull-Up
• Kipping C2B
• Bar Muscle-Up
• Muscle-Up

*Which movement do you need to work on the most? Stick to this movement for all 5 round. (If you can’t do 7 consecutive reps don’t move on to the next more difficult movement).

4 Min AMRAP:
27 DB Hang Power Clean
27 Burpee
27/21 Cal Ski/Bike/Row
—Rest 4 Min
4 Min AMRAP:
21 DB Hang Power Clean
21 Burpee
21/15 Cal Ski/Bike/Row
—Rest 4 Min
4 Min AMRAP:
15 DB Hang Power Clean
15 Burpee
15/12 Cal Ski/Bike/Row

Sweat Sessions Workout for Wednesday June 26th, 2019:
Mobility:
Hamstring (2 min/side)
Pigeon (2 min/side)

Skill: Deadlift, Push-ups & Dead Bug Rocks

3 Rounds*:
1/2 Tabata at each station:
• Calorie Bike/Row/Ski
• Push-Up
• Double KB Sumo Deadlift
• Dead Bug Rocks

*2 minutes rest in-between Rounds