190710

CrossFit Roseville Family Fitness

Dynamic Group Warm-Up
Frog Stretch
Couch Stretch
Banded Hamstring Distraction


3 Rounds:
3 Jefferson Curl


Skill: Deadlift Technique

Workout of the day for Wednesday July 10th, 2019:
Deadlift:
4 x 5 @ 80%

E2MOM x 8 Rounds:
8 Plate C&J
8 Burpee to Plate
Max Cal Row/Bike/Ski

“After Party”
21-15-9:
V-Up, or GHD Sit-Up
*30 sec. Side-Plank (each side) after each set

Sweat Sessions Workout for Wednesday July 10th, 2019:
Frog Stretch
Couch Stretch
Banded Hamstring Distraction

Skill: Row Technique

20 minute EMOM, alt. between*:
• Russian KB Swing
• Calorie Row, or Bike
• Burpee
• Dumbbell Lunges

*Use the 1st round to establish a baseline: work for 40 seconds at 80% max effort. Use the number you get on this round and try to maintain it for all 8 rounds!