200313

Download the SugarWod App & add CrossFit Roseville as your gym to: 1. Start tracking your workouts, 2. Watch your incredible progress, and 3. Support your fellow CFRV athletes!

Here are links to Android and iPhone.

Dynamic Group Warm-Up
Frog/Couch/Pigeon
Group Wrist Stretch

Workout of the Day for Friday, March 13th, 2020:
Front Squat
3 x 2 @ 85% 1RM

“400 FGB”
80 Wallball
80 Cleans 75/55-lb
80 Box Jump Over
80 S2OH 75/55-lb
80 Cal Row

Sweat Sessions Workout for Friday, March 13th, 2020:
Mobility:
Group Hip Opener
15 PVC Passthrough
Lacrosse Ball Pec Smash
15 PVC Passthrough

Skill: PVC Push Press

For Time (25 min cap):
400M Row, or 800m Bike
40 DB Push Press
40 Burpee
400M Farmer Carry

200M Row, or 400m Bike
20 DB Push Press
20 Burpee
200M Farmer Carry

100M Row, or 200m Bike
10 DB Push Press
10 Burpee
100M Farmer Carry