Devon Gardner at CrossFit Roseville

Dynamic Group Warm-Up
Group Hip Opener

3 Rounds:
5 Thruster 45/35-lb
5 Good Morning
5 Strict Chest-2-Bar
5 PVC Passthrough

1 Round: Side-Butt
Skill: Front Rack Mobility

Workout of the Day for Friday, September 21st, 2018:
Front Squat:
Build to 5RM

Front Squats, 115/80-lb or 45% 1RM

Sweat Sessions Workout for Friday, September 21st, 2018:
Group Hip Opener
15 PVC Passthrough
Lacrosse Ball Pec Smash
15 PVC Passthrough

Skill: PVC Push Press

For Time (25 min cap):
400M Row, or 800m Bike
40 DB Push Press
40 Burpee
400M Farmer Carry

200M Row, or 400m Bike
20 DB Push Press
20 Burpee
200M Farmer Carry

100M Row, or 200m Bike
10 DB Push Press
10 Burpee
100M Farmer Carry