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CrossFit Roseville Get Fit, Lose Weight, Feel Great!

Dynamic Group Warm-Up
3 Primary SMR
Frog Stretch
Bent Leg Hamstring Pulses


Skill: Clean Technique

Workout of the day for Monday July 8th, 2019:
E2MOM, Clean:
5-3-2-1-1-1*
*Starting at 55% 1RM Clean & Build Each Set

For Time:
30/20 Cal Bike/Row/Ski, or 400m Run
Then:
27 Chest to Bar
10 HSPU
7 Cleans 185/130-lb, or 65% 1RM
21 Chest to Bar
10 HSPU
7 Cleans
15 Chest to Bar
10 HSPU
7 Cleans

Sweat Sessions Workout for Monday July 8th, 2019:
Frog Stretch
Couch Stretch

Tabata: Bird-Dog (alt. sides)
Tabata: Side Plank (alt. sides)

25 minute AMRAP:
15 DB Strict Press
200m Run
15 DB Bent Over Row
250m Row/Ski, or 500m Bike
15 Push-Up
200m Run
15 DB Box Step-Up
250m Row/Ski, or 500m Bike