190401

All Athletes Welcome at Crossfit Roseville

Dynamic Group Warm-Up:
20 Leg Swings (each leg)
20 Lateral Leg Swings (each leg)
20 Lunges
20 Air Squat
20 Kip Swings (hollow/arch)


Mobility:
Ankle/Calve Mobility 45/35-lb Plate
Hip Flexor Stretch


Stability:
1 Round Side-Butt
20 Banded External rotation (each arm)
35 Face Pulls


Specific:
10 Muscle Clean
20 Up & Outs
10 Front Squat
10 Good Morning
10 Push Press
10 Overhead Squat


Skill: 3-Position Snatch

Workout of the Day for Monday, April 1st, 2019:
10:00 AMRAP:
30 double unders
10 snatches

*Weight increases after each successful round.

RX: (75/55) (95/65) (135/95) (155/105) (185/125) (205/135)
SCALED:(45/35) (65/45) (75/55) (95/65) (115/75) (135/95)

Sweat Sessions Workout for Monday, April 1st, 2019:
Mobility:
Frog Sequence
Hamstring Stretch
Figure 4 (2 min/side)

Skill: Rowing & PVC Push Press

5 Rounds EMOM, alt:
•Strict Pull-Up
•Cal Bike Or Row
•DB Push Press
•DB/KB Box Step-Up to 20″
•Rest