190325

Wod With Friends at CrossFit Roseville

Dynamic Group Warm-Up
Foam Roll Quad Smash


3 Rounds:
10/7 Cal Bike/Row/Ski
3 Inch-Worm-Up-Dawg
5 Pull-Up


Front Squat Mobility

Workout of the Day for Monday, March 25th, 2019:
Front Squat
5 x 5 @ 90% 5RM*
(Week 4)
*Add 5-10lb from last week

For Quality:
50 Bicep Curls
40 Bent Over Rows
30 Behind the Neck Strict Press
20 Hang Muscle Snatch
10 Hang Muscle Cleans

*Every time you break, 3 Burpees

Load:
RX+ : 65lb/45lb
RX: 45/35lb

Sweat Sessions Workout for Monday, March 25th, 2019:
Skill: Foundation Sequence, Hip Hinge, Anterior/Posterior Pelvic Control

6 x 60 Seconds on 30 sec rest, alt:
• Cal Row/Bike/Ski
• Hanging Knee Raise
• DBL KB Sumo Deadlift
• Plate Clean & Jerk

“After Party”
4 Sets:
10 Bicep Curl
10 DB Strict Press
10 DB Front Raise