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**This Friday, Women’s Wod & Wine Night!

2017 Women's Wod & Wine Night at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up:
1 Minute Plank


Tabatta, alt: Hollow & Arch
Rest 1 Minute
Tabatta, alt: T2B & Burpees


Group Hip Opener
1 Min. lizard & 1 Min. Twisted Half Lizard*
*2 Min. Each side
30 PVC Passthrough

Workout of the day for Tuesday, January 17th, 2017:
30 min EMOM:
• Cal Row, or Bike
• Burpee
• 3 x Weighted C2B

“After Party”
Lacrosse Ball Glutes, 4 Min (each side)
Forearm Barbell Smash, 3 Min (each side)