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Jumping Jimmy at Roseville CrossFit

Pre-Wod:
Dynamic Group Warm-Up


2 Rounds (8 minute cap):
50 Double-unders
25 Kettle bell swings 53/35
15 Thrusters 45/35-lb


4 minutes: Group Hip Opener & Wrist Warm-Up
1 Round: Side-Butt

Workout of the Day for Monday, June 13th, 2016
Skill:
Bar Muscle-Ups

3 Rounds:
10 Bar Muscle-Up (Or 10 Chest-2-Bar & 10 Dips)
10 Backsquat 60% 1RM
50ft Handstand Walk (Or 5 Wall Walks)

“After Party”
5 Rounds:
10 Glute-Ham-Raise
260M Sled Pull

Sweat Session Workout for Monday, June 13th, 2016
14 min AMRAP:
5-10-15-20-25-30…
Burpee
WallBall
Box Jump
Ring Row
*Rest 30 Seconds After Ring Rows are Complete

14 min AMRAP:
20 KB Lunge
20 Weighted Ab-mat Sit-Up
20 Jumping Dumbbell Squat
200M Run