170901

Alexis and Kelton at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Eccentric Calf Raises


4 Rounds:
12 Double KB Sumo Deadlift
Max Set Ring Row


1 Round Side-Butt
Foundation Sequence
30 PVC Passthrough

Workout of the Day for Friday, September 1st, 2017:
10 min AMRAP:
30 Dubz
15 Power Snatch 75/55-lb

“After Party”
21-18-15-12-9-6-3:
G.H.R
Cal Assault Bike

Sweat Sessions Workout for Friday, September 1st, 2017:
Skill: DB Clean & Jerk

“Grellen”

30 DB Hang Clean & Jerk
—THEN—
3 Rounds:
500M Row, or 1 Mile Bike
21 KB Swing
12 Pull-Up

Finisher:
10 min practice: Rope Climbs