Jim Brown at CrossFit Roseville

Dynamic Group Warm-Up

3 Rounds:
7 Overhead Squat 45/35-lb
7 Knees-2-Elbows
14 Dead Bug Rocks

1 Round: Side-Butt
Banded Hip Distraction

Workout of the Day for Friday, July 20th, 2018:
Build to 5RM

For Time (22 Minute CAP):
Start with, and every 3 minutes complete:
200m Run
12 Toes-2-Bar
100 Overhead Squats 95/65-lb*

Workout Description:
With a running clock, begin by running 200m, followed by 10 toes-2-bar, followed by As Many Overhead Squats as you can before the next three minute interval. The workout is over if you complete all 100 overhead squats, or when you reach the time-cap. The last round you get an extra minute (4 minute round).

Sweat Sessions Workout for Friday, July 20th, 2018:
Skill: MedBall Clean

For Time (28 min cap)
DB Push Press
Box Jump
MedBall Clean

*Start with & Every 4 minutes: 200m Run, 500m Row, or 1k Bike