Nicole Berger 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)
Pigeon (2 min/side)

Workout of the Day for Wednesday, September 26th, 2018:
Build to Today’s 5RM*
*Add 10-lb to last week
**If you PR, make sure to celebrate by writing your PR on the PR board & Ringing the PR bell!

24 Rounds of 30 seconds on, 30 seconds rest (24 Minutes total), alternating between*:
• Russian Kettlebell Swing 70/53-lb
• WallBall
• Burpee Box Jump Over 24/20″

*Tabata scoring, only record lowest rep for each of the three movements over the 8 rounds.

Sweat Sessions Workout for Wednesday, September 26th, 2018:
With a Band, 90 sec/movement/side:
• Hamstring Stretch
• Adductor Stretch
• Glutes Stretch
• Figure 4 (no band)

Skill: DB Hang Clean

10 Rounds, 45 Sec. Per Station, Alt.:
KB Swing
DB Hang Clean