190517

CrossFit Roseville Work Hard Live Fit

Dynamic Group Warm-Up
Frog Stretch
Banded Hip Opener


2 Rounds:
5 Tall Muscle Clean
5 Front Squat
10 Up-n-outs
5 Good Morning
5 BackSquat
7 Pull-Up
7 Dips


1 Round: Side-Butt

Skill: Clean Technique

Workout of the Day for Friday, May 17th, 2019:
12 Min EMOM:
1.1 Cleans*
*Clean, Rest 10 seconds, Clean again. Build Each Set.

3 Rounds:
5 Hang Clean 185/130-lb
10 Muscle-Up
20 Bar Facing Burpee

Sweat Sessions Workout for Friday, May 17th, 2019:
Mobility:
• Group Hip Opener
• 15 PVC Passthrough
• Lacrosse Ball Scaps Smash
• 15 PVC Passthrough

Skill: DB Push Press

7 Min AMRAP:
7 Side-Plank-Reach-Through (each side)
7 Strict Pull-Up
7 Push-Up

7 Min AMRAP:
14 Toes-2-Bar
14 DB Push Press
14 Box Jump

7 Min AMRAP:
21 Goblet Squat
21 Abmat Sit-Up
21 Dubz