190703

CrossFit Roseville Fitness For Health and Happiness

Dynamic Group Warm-Up
Frog Stretch
Bent Leg Hamstring Pulses
Plate Ankle Stretch
Lat/Tricep Stretch


Foundation Sequence

Workout of the day for Wednesday July 3rd, 2019:
Front Squat
(Week 6/8)
5 x 2 @ 85% 1RM, or add 5-10 lb. from last week.

21-15-9:
Deadlift 225/155-lb, or 50% 1RM
Strict Pull-Up

Sweat Sessions Workout for Wednesday July 3rd, 2019:
Mobility:
LacrosseBall Glute Smash
Figure 4
Pigeon

Skill: Sandbag Clean, and DB Clean & Jerk

3 Rounds, 2 Minutes Each Station:
• Pull-Up
• Sandbag Clean
• DB Clean & Jerk
• Rest