190220

CrossFit Roseville Group Fitness Classes

Dynamic Group Warm-Up
Tabata Row/Bike/Ski
Frog Stretch Sequence
Eccentric Calve Raises


2 Rounds:
5 Burpee
5 C2B
20 Dubz
5 T2B
5 Wallball


15 PVC Passthrough

Skill: Review Open Standards

Workout of the Day for Wednesday, February 19th, 2019:
3 Rounds:
21 Burpee
7 Muscle-Ups*

—Rest 4 Minutes, then:

3 Rounds:
60 Dubz
16 T2B
16 DB Box Step Overs 50/35-lb

—Rest 4 Minutes, then:

3 Rounds:
20 Wallball
15 Chest-2-Bar

*Progression:
• Banded Strict Muscle-Up
• 2-for-1 Pull-Up + Dips

Sweat Sessions Workout for Wednesday, February 19th, 2019:
Mobility:
• Frog Stretch Sequence
• Eccentric Calve Raises (2 min/side)

Midline:
1/2 Tabata Each:
• Dead Bug
• Arch Hold
• Side-Plank (Alt. Sides)

Skill: Dubz Technique

5 Rounds, 40 sec on / 20 sec rest, alt:
• Box Jump
• DB Reverse Lunges
• Dubz
• Rest