Alexis and Alana at CrossFit Roseville

Dynamic Group Warm-Up

2 Rounds:
8 Push-Ups
8 Toes-2-Bar
8 Cal Row
8 DB Box Step-Over
8 DB Overhead Lunge Right-Arm
8 DB Overhead Lunge Left-Arm

Workout of the Day for Friday, May 11th, 2018:
For time:
50 handstand push-ups*
50 toes-to-bars
50-cal. Bike, or Row
50 dumbbell box step-overs 50/35-lb
50-ft. right-arm dumbbell overhead lunge 50/35-lb
50-ft. left-arm dumbbell overhead lunge 50/35-lb

• KettleBell Z Press
• DB Push Press (Heavy)
• Push-Ups
• Dips

Sweat Sessions Workout for Friday, May 11th, 2018:

10 PVC Passthrough
Thoracic (Foam Roller + KB)
10 PVC Passthrough
Banded Overhead Distraction (2 min/side)
10 PVC Passthrough

Skill: Kipping

21-15-9 (7 min cap):

10 min AMRAP:
400M Run
30 Weighted Abmat Sit-Up
20 Cal Bike, or Row
10 Burpee Box Jump Over