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Tracy @ CrossFit Roseville

Pre-Wod:
8 Sampson Stretch
3 Inch-Worm-Up-Dawg
4 Lateral Lunge
1 Minute: Standing Straddle
Dynamic Group Warm-Up


2 minutes: Figure 4 (each side)
1 Round: Side-Butt
Partner Front Rack Mobility

Workout of the day for Friday, June 3rd, 2016

10 minutes:
Build to a Heavy Front Squat

*With a Partner, Alternate 4 Rounds (each):
35 Dubz
250M Row
15 Front Squat @ 50% 1RM
5 Burpee Box Jump Over

“After Party”
3-5 Rounds:
5-10 Glute Ham Raise
3-5 Back-Hip Extension
5 Box Jump 36/30″

Sweat Sessions Workout for Friday, June 3rd, 2016

30 minute AMRAP:
5 Push-Up
10 Strict Pull-Up
15 Seated Dumbbell Strict Press
20 Cal Row
25 Weighted Abmat Sit-Up