Manny Brionez at CrossFit Roseville

Dynamic Group Warm-UP

3 Rounds (7 min cap):
10 Dubz
8 KB Swings
6 DB Lunges
4 C2B
2 T2B

Skill: Kipping

Workout of the Day for Thursday, August 3rd, 2017:
2 Rounds (25 min cap):
50 Dubz
50 KB Swing 53/35-lb
50 DB Lunges 50/30#
50 C2B
50 GHD, or T2B, or Weighted Abmat Sit-Up

*For GHDs: If you are new to GHD your coach will help you with range of motion and scaling the reps to 30-40 total for the day. Once you have performed 30-40 in a day you can increase by 10 GHD total volume per workout. If it has been a long time since you performed a big set of GHD, scale back the volume.

“After Party”
20 min EMOM, alt:
2 Pegboard Ascent
Cal Bike