Jess Smith at CrossFit Roseville

Dynamic Group Warm-Up
3 Inch-Worm-Up-Dawg
6 Sampson Stretch
12 Lateral Lunge
90 Sec. Standing Straddle

3 Rounds (5 min cap):
8 Cal Bike, or Row
8 Yard Walking Dumbbell Romanian Deadlift
8 WallBall

Foundation Sequence
Couch Stretch (2 min/side)

Workout of the Day for Wednesday, August 30th, 2017:
Sumo Deadlift

*Build to a moderate 5-rep, add a bit for the 3-rep, and again for the 2-rep.

8 Rounds:
4 Deadlift 55% 1RM
8 Burpee over the Bar

“After Party”
10 Minutes:
Smash out QL (Quadratus Lumborum), using a Lacrosse Ball & a Plate.

Sweat Sessions Workout for Wednesday, August 30th, 2017:
Skill: Squat Therapy

10 Rounds:
40 Sec: Dumbell Thruster
40 Sec: Box Jumps
40 Sec: Rest