181228

New Year's Schedule 2018 at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Group Hip Opener
1 Round: Side-Butt

Workout of the Day for Friday, December 28th, 2018:
Backsquat*:
Week 4
5 x 5*
*5-10 lb. heavier than last week.

18 Min AMRAP*:
200m Run
30 DB Deadlift 50/35-lb
200m Run
20 DB Front Squat
200m Run
10 DB Hang Clean 50/35-lb

*Score is total reps of the DB movements.

Sweat Sessions Workout for Friday, December 28th, 2018:
Mobility:
LacrosseBall Glute Smash
Figure 4
Pigeon

Skill: Sandbag Clean, DB Clean & Jerk

30 Min AMRAP:
5 Sandbag Clean
50m KB Farmer Carry
10 Ring Row
100m KB Farmer Carry
15 DB Hang Clean & Jerk
150m KB Farmer Carry