180928

Concepcion at CrossFit Roseville

Pre-Wod
Dynamic Group Warm-Up
Lacrosse Ball Foot Smash
KB Calve Smash


Skill: Dubz

Workout of the Day for Friday, September 28th, 2018:
1 Mile Run, then:
4 Rounds:
200m Sandbag Carry 150/100-lb
100 Air Squat
50 Dubz

“After Party”
4 Rounds:
20 Hollow Rocks
10 Side-Plank Reach Through
20 Arch Rocks
10 Side-Plank Reach Through

Sweat Sessions Workout for Friday, September 28th, 2018:
2 Min Each:
Down-Dawg
Fragon
Dragon
Figure 4

Skill: DB Snatch, Dubz

20 min AMRAP:
10 Wallball
20 Dumbbell Snatch, Alt.
30 Walking Lunge
40 Dubz