170719

Kids hanging out at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


Bent Leg Hamstring Pulses (42/side)

Skill: Dubz Technique

Workout of the Day for Wednesday, July 19th, 2017
30 min EMOM, alt:
10 Bulgarian Lunge 40% Max Backsquat
Dubz
GHD Sit-Up, or T2B, or Weighted Abmat Sit-Up

*For GHDs: If you are new to GHD your coach will help you with range of motion and scaling the reps to 30-40 total for the day. Once you have performed 30-40 in a day you can increase by 10 GHD total volume per workout. If it has been a long time since you performed a big set of GHD, scale back the volume.

Sweat Sessions Workout for Wednesday, July 19th, 2017
Skill: Rope Climb

24 min AMRAP*:
10 Goblet Squat
10 Side-Plank Reach Through (5 Each Side)
10 Ring Row, Or Pull-Up

*Begin with and Every 3 minutes, perform 10 Burpee, or 15 Calorie Bike