161220

**Holiday Schedule:
Friday: Morning Classes Only
Saturday: 8 & 9am
Sunday: Closed
Monday: Closed, Possible Open Gym TBA

Coach Stacey Gilmore at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


60 Stroke Pause Drill*
*20 Strokes Arms-Away, 20 Strokes Arms+Hips Away, 20 Strokes Normal Stroke.


Group Hip Opener (on a box)


150m, 5 Count Stroke Drill


2 Min Banded Hamstring Pulses (each side)

Workout of the day for Tuesday, December 20th, 2016:
2K Row*

*Todays Workout is a good Change of pace from our traditional Class style. After the pre-wod, the 2k row is run in heats. While you are waiting for your heat, or after you are done with your row, your group can work together on Midline Stability work aka “Core Work”.

Make sure to cheer on the other groups during their last 500M of their 2k row!