Spencer Lukeheart at CrossFit Roseville

Dynamic Group Warm-Up

3 Rounds:
5 Deadlift
5 Tall Muscle Clean
5 Good Morning
5 Power Jerk

1 Round: Side-Butt
Thoracic Mobility

Skill: Barbell Cycling

Workout of the Day for Wednesday, August 1st, 2018:

Five rounds for time of:
12 Deadlift, 155/105-lb
9 Hang power clean
6 Push jerk

Sweat Sessions Workout for Wednesday, August 1st, 2018:
Side-Roll (2 min/side)
Banded Overhead Distractin (2 min/side)

5 Rounds, 40 Sec. On/ 20 Sec. Off, alt:
Calorie Row, or Bike
Dumbbell Box Step-Up
Abmat Sit-Up
Russian KB Swing