181019

Personal Training at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Calve Stretch


5 Min EMOM:
6 x 8 yard Sprint
8 DB Thruster


Group Hip Opener
1 Round: Side-Butt

Workout of the Day for Friday, October 19th, 2018:
4 Rounds:
1 & 1/4 Front Squat, Build Each Set

For Time:
800M Run, or 1k Row, or 2k Bike
12 BackSquats @ 225/155 or 65% 1RM
400M Run, or 500M Row, or 1k Bike
12 BackSquats
800M Run, or 1k Row, or 2k Bike

Sweat Sessions Workout for Friday, October 19th, 2018:
Mobility:
Calf Stretch (2 min/side)
Hamstring Stretch (2 min/side)

Skill: Dubz

25 min EMOM:
• DB Bent Over Row
• Dips
• KB/DB Box Step Over
• WallBall
• Rest