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Jeff Mac Mcentire at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
1 Mile Run
Group Wrist Warm-Up


Death By Metronome Burpees:
Complete 5 Burpees to a 4-Count Metronome set to 40, 50, 60, 72, 92, 120, 152, 200 Beats Per Minute. Rest when you cannot maintain the pace.


Skill: Rope Climb & Handstand Walk

Workout of the Day for Wednesday, August 22nd, 2018:
15 Min AMRAP:
2 Rope Climb 15ft.
25 Ft. Handstand Walk

“After Party”
3 Rounds:
1000m Row
3 Pegboard Ascent

Sweat Sessions Workout for Wednesday, August 22nd, 2018:
Mobility:
Couch Stretch (2 min/side)
Pigeon (2 min/side)

30 Min EMOM:
• Calorie Bike, or Row
• Push-Up
• Toes-2-Bar