190722

CrossFit Roseville Lose Weight, Feel Great, Improve your health & Fitness

Dynamic Group Warm-Up
3 Primary SMR
Frog Stretch
Pigeon
Couch Stretch


3 Rounds:
15/12 Cal Bike/Row Ski
5 Good Mornings, Build Each Set (Squeeze the Glutes!)
15 Handstand Shoulder Taps, or 2 wall walks


1 Round: Side-Butt
Skill: Jefferson curl

Workout of the day for Monday July 22nd, 2019:
Deadlift:
3-3-3 @ Working Weight

3 Rounds:
7 Deadlift 275/185, or 60% 1RM
14 HSPU*
21 Cal Bike/Row/Ski

*Progressions:
• DB/KB Z-Press
• Box, or floor, Pike HSPU

Sweat Sessions Workout for Monday July 22nd, 2019:
Mobility:
Foam Roll Quads
Couch Stretch (2 min/side)
10 PVC Passthrough
Lacrosse Ball Pec Smash
10 PVC Passthrough

Skill: Squat Therapy

25 Min EMOM, alt:
• DB Thruster
• Ring Row (Or Strict Pull-Ups)
• Calorie Row/Bike/Ski
• Plank
• Rest