190313

CrossFit Roseville Fitness For Life

Dynamic Group Warm-Up


2 Rounds:
7 PVC Passthrough
7 Scap Raise
7 Scap Push-Ups
1 Min Plank


2 Rounds:
5 Tall Muscle Clean
5 Front Squat
5 Good Morning
5 BTNSGPP


Skill: Review Open Standards for all movements

Workout of the Day for Wednesday, March 13th, 2019:
21-15-9:
S2OH 95/65-lb
Cal Ski/Bike/Row

Rest 5 Min, then:

4 Rounds:
200m Run
8 Chest-2-Bar
2 Clean & Jerk @ 85% 1RM

“After Party”
3 Rounds:
15 Thruster 95/65-lb
5 muscle-ups

Sweat Sessions Workout for Wednesday, March 13th, 2019:
AMRAP 20 minutes:
200m Run
10 Push ups
20 KB Swings
30 Squats
40 Plank shoulder taps