Ashley Albano at CrossFit Roseville

Dynamic Group Warm-Up

3 Rounds (8 min cap):
8 Yard Walking Overhead Lunge
8 DB Box Step-Up
8 DB Push Press
8 Box Jumps

Lacrosse Ball Glutes (2 min/side)

Skill: Bar Muscle-Up, “Hybrid Glide Kip Muscle-Up” Technique

Workout of the Day for Friday, February 9th, 2018:
For Time (15 Min Cap):
10 Dumbbell Snatch 50/35-lb
5 Bar Muscle-Up*
20 Dumbbell Snatch
10 Bar Muscle-Up
40 Dumbbell Snatch
15 Bar Muscle-Up

• 2-for-1: C2B + Dips
• Jumping Bar Muscle-Up

“After Party”
5 Rounds:
10 Weighted Dips
10 Weighted GHD Sit-Up

Sweat Sessions Workout for Friday, February 9th, 2018:
(each side)
1 Min: Fragon
1 Min: Lizard
1 Min: Pigeon

“Fight Gone Bad”

3 Rounds, 1 minute each station:
KB Swing
Box Jump
DB Push Press
Calorie Row, or Bike