Janet Freeman at CrossFit Roseville

Dynamic Group Warm-Up

Bent Leg Hamstring Pulses (42/side)
Pigeon (2 min/side)

Workout of the Day for Wednesday, May 30th, 2017:
Good Morning:
5 x 3, build to a Heavy 3-Rep, stay at this weight for 5 sets.

Dumbbell Snatch
Burpee Over the Dumbbell

“After Party”
10 min EMOM, alt:
Single Arm KB Overhead Carry
Arch Rocks

Sweat Sessions Workout for Wednesday, May 30th, 2017:
Mobility (each side):
1 min Fragon
1 min Dragon
1 min Half Split
1 min Pigeon

Skill: Row Technique

15 min AMRAP:
35 KB Deadlift
35 WallBall
35 Cal Row
35 DB Push Press