171206

Jesse Workout of the Day

**Sign-Up for the Christmas Party (Dec. 15th @ 6:30pm) by This Friday! $20 Per person for the food buffet. White elephant gift exchange to follow dinner.

2017 CrossFit Roseville Christmas Party

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (6 min cap):
20 Dubz
10 Jumping Lunge
5 Toes-2-Bar

Couch Stretch (2 Min/side)

Workout of the Day for Wednesday, December 6th, 2017:

5 Rounds, 40s On/20s Off, Alt. Between*:
• Dubz
• DB Front Rack Lunges 50/35-lb
• Toes-2-Bar, or V-Up
• Rusian KB Swing 70/53-lb

*Tabata Scoring: Only Record Your lowest scored round per movement.

Sweat Sessions Workout for Wednesday, December 6th, 2017:
Mobility:
1 Min: Frog
1 Min: Frog Rocks
1 Min: Single Leg Frog Rock, Left
1 Min: Single Leg Frog Rock, Right

15 PVC Passthrough
LacrosseBall Scaps
15 PVC Passthrough

Skill: Squat Therapy

10 Rounds:
40 Sec: Dumbell Thruster
40 Sec: Box Jumps
40 Sec: Rest