161223

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

Anthony James at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


Group Hip Opener

Workout of the Day for Friday, December 23rd, 2016:
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round.

Like this:
1 Calorie Bike or Row
2 Hang Squat Clean + 1 Calorie
3 C2B + 2 Hang Squat Clean + 1 Calorie, etc.

12 Days of Christmas:
10 Cal Bike or Row
2 Hang Squat Clean @ 70% 1RM
3 Chest-2-Bar
4 DB Thruster
5 DB Front Squat
6 Pull-ups
7 Burpee
8 Russian KB swing
9 Wallball
10 Hang Dumbbell Snatch
11 Push-up
12 Dumbbell Lunges

*Scale this workout with a partner, or choose a time-cap and go until you hit the time cap.

Sweat Sessions Workout for Friday, December 23rd, 2016:
5 Rounds, 1 minute each station:
WallBall
KB Swing
Box Jump
DB Push Press
Calorie Row, or Bike
*Rest