190304

CrossFit Roseville Spartan RAce Training OCR Obstacle Race Training

Dynamic Group Warm-Up
Lacrosse Ball Scap Smash
Group Hip Opener


3 Rounds:
5 Thruster 45/35-lb
5 Bar Facing Burpee


1 Round: Side-Butt


Skill: Review Open Standards for Each Movement

Workout of the Day for Monday, March 4th, 2019:
Tabata, Alt:
Hollow Body & Arch

10 Min:
Build to a heavy Thruster

27-21-15-9:
Thruster 95/65-lb
*Start with, and Run 400m before each set.

“After Party:”
5 Rounds:
3 Weighted Strict Pull-Up
3 Weighted Dips

Sweat Sessions Workout for Monday, March 4th, 2019:
Mobility:
1 Min Frog
1 Min Frog Rocks
1 Min Single leg Frog, Left
1 Min Single leg Frog, Right

Skill: MedBall Squat Clean & Hollow Rocks

14 minute AMRAP:
15/12 Cal Row or bike
15 MedBall Squat Clean
15 Hollow Rocks

14 minute AMRAP:
5 Strict Pull-Up, or Ring Row
15 DB Push Press
30 Walking Lunge