Spencer Lukehart at CrossFit Roseville

Dynamic Group Warm-UP

3 Rounds:
1 Round side-Butt
5 Good Morning, Build Each set

Bent Leg Hamstring Pulses (2 min/side)

Skill: Deadlift “Take the slack out of the bar”

Workout of the Day for Wednesday, September 19th, 2018:
Build to 5RM*
*Add 10-lb from last week

4 Min: Max Cal Bike, or Row
—Rest 2 Min, then:
4 Min: Max Muscle-Up

“After Party”
4 Rounds:
10 Shovel Deadlift (each side)
20 Hollow Rocks

Sweat Sessions Workout for Wednesday, September 19th, 2018:
With a Band, 90 sec/movement/side:
• Hamstring Stretch
• Adductor Stretch
• Glutes Stretch
• Figure 4 (no band)

Skill: Dubz

Every 2 Minutes for 5 Rounds:
Run 200m
AMRAP Wallballs With Remaining Time

Every Minute for 10 Rounds:
10 Russian KB Swing
AMRAP Plate Ground-2-Overhead