171201

Jesse Workout of the Day

Announcements:
Dec. 2nd: CF Lift-Off
Dec. 9th: 12 Wod’s of Christmas!
Dec 15th: CFRV Christmas Party!

Lori Orr at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (6 min cap):
25 ft. Double DB Front Rack Lunge
10 Ring row
15 Air Squat


Group Hip Opener
Lacrosse Ball Pec Smash (2 min/side)

Workout of the Day for Friday, December 1st, 2017:
21 DB Thruster 50/35-lb
400m Run
18 DB Thruster
400m Run
15 DB Thruster
400m Run

3 DB Thruster
400m Run

Sweat Sessions Workout for Friday, December 1st, 2017:
Skill:
• Hip Hinge
• KB Deadlift
• Dubz
• Push-Up

30-20-10 (21 min cap):
Dubz
KB Deadlift
Push-Up
Ring Row
Abmat Sit-Up