181114

Curtis and Alan Morte at CrossFit Roseville

Pre-Wod
Dynamic Group Warm-Up
Side-Roll
Banded Overhead Distraction


Group Wrist Warm-Up

Skill: The Jerks

Workout of the Day for Wednesday, November 14th, 2018:
Squat Jerk*:
5 x 3

Push Jerk*:
4 x 2

Split Jerk*:
3 x 1

*Build Each Set

10 Rounds (For quality):
7 Glute Ham Raise, or 7 Weighted Good Morning
30 Sec. Sandbag Bear Hug Box Step-Ups 150/100-lb 12″

Sweat Sessions Workout for Wednesday, November 14th, 2018:
Mobility:
Hamstring (2 min/side)
Fragon (2 min/side)
90/90 (2 min/side)

Skill:
Sumo Deadlift High Pull

14 minute AMRAP:
10 Box Jump
7 Strict Pull-Up
7 DB Medball Clean

14 minute AMRAP:
10 Kettlebell SDHP
7 Dips
7 “See the Light” Sit-Up