161221

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

Mark Wills and Coach Joey at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


5 Rounds (10 min cap)*:
5 Front Squat 45/35-lb
5 Good Morning
5 Behind The Neck Push Press
5 Muscle-Clean

*Start With & EMOM Perform 3 Burpees


Overhead Archetype (4 minutes):
• Peanut
• Single LacrosseBall Pec
• Partner Thoracic Stretch

Hip External Rotation (4 minutes):
• Lacrosse Ball Glutes
• 2 Minutes Figure 4, or Piriformis Stretch (each side)

Workout of the Day for Wednesday, December 21, 2016:
“DT”
5 Rounds:
12 Deadlift 155/105-lb
9 Hang Power Clean 155/105-lb
6 Push Jerk 155/105-lb

Average DT is between 9-15 Minutes. Scale the load to shoot for 2-3 minute rounds.

Sweat Sessions Workout for Wednesday, December 21, 2016:
30 min AMRAP*:
10 Goblet Squat
10 Side-Plank Reach Through (5 Each Side)
10 Ring Row, Or Pull-Up

*Begin with and Every 3 minutes, Run 200M, or 15 Calorie Bike