CrossFit Roseville Functional Fitness Weight Loss Gym

Dynamic Group Warm-Up
Quad Smash SMR
Front Rack Mobility

2 Rounds:
5 Thruster 45/35-lb
5 Push Jerk
5 Burpee

1 Round: Side-Butt

Skill: Review Open Standards for Each Movement

Workout of the Day for Monday, February 25th, 2019:
Front Squat:
(Week 1)
5 x 5 @ 90% of 5RM

The Air Force WOD*:
20 Thrusters, 95/65 lbs
20 Sumo Deadlift High-pulls, 95/65 lbs
20 Push Jerks, 95/65 lbs
20 Overhead Squats, 95/65 lbs
20 Front Squats, 95/65 lbs

*EMOM (starting at 0:00) complete 4 Burpees

Athletes must do 4 burpees at the beginning of every min before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 20 reps. If the min clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees.

Sweat Sessions Workout for Monday, February 25th, 2019:
With a Band, 1 Min each Position:

3, 6, 9 min AMRAP*:
20/16 Cal Row, or bike
20 WallBall
30 Box Jump
20 KB Swing
20 Burpee
20 Strict Pull-Up, or Ring Row
20 DB Push Press

*3 minutes Rest in-between rounds. Begin Where you Left Off.