Jason Keller at CrossFit Roseville

Dynamic Group Warm-Up
Eccentric Calve Raises
Group Game

Bent Leg Hamstring Pulses

Workout of the Day for Wednesday, July 18th, 2018:
“The Ghost”

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

“After Party”
Partner Barbell Hamstring Smash

Sweat Sessions Workout for Wednesday, July 18th, 2018:
(each side)
1 Min: Fragon
1 Min: Lizard
1 Min: Pigeon

Skill: Row Technique

20 minute EMOM, alt. between*:
• Russian KB Swing
• Calorie Row, or Bike
• Burpee
• Dumbbell Lunges

*Use the 1st round to establish a baseline: work for 40 seconds at 80% max effort. Use the number you get on this round and try to maintain it for all 8 rounds!