151222

Holiday Schecule:
24th: 9am only.
25th: No classes.
26th-30th: normal schedule.
31st: (Thurs., New year’s Eve) 8 & 9 am only.
1st: (Fri., New year’s day) 8 & 9 & 4pm only.
2nd:: 8 & 9am

Roseville CrossFit 12 Wods of Christmas Shenanigans

Pre-Wod:
10 min AMRAP:
30 Dubz
4 Turkish Get-Up
5 Strict Pull-Up
6 Alt Lateral Lunge
7 KB Swing
8 Alt. Mountain Climbers (Hip Circles)
90 Sec.: Overhead Position Mobility
10 PVC Passthrough

2 Rounds:
Scap Push-Ups
Scap Pull-Ups
15 Hollow Rocks
15 Arch Rocks

Workout of the Day for Tuesday, December 22nd, 2015:

A.
10 Min:
Build to a heavy Strict Press

B.
9 Min AMRAP:
3 Power Clean @ 85% 1RM
6 Muscle-Up

Rest 3 Minutes, Then:

3 Minute AMRAP:
1 Power clean @ 85% 1RM
2 Muscle-Up