171222

**No Class Monday, December 25th. 9am Class only Tuesday December 26th.

Janet Freeman at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
1 Round: Side-Butt
Group Hip Opener


3 Rounds (6 min cap):
10 Cal Bike, or Row
5 Good Morning 45/35-lb
5 Pull-Up
5 Burpee Over the Bar


Pigeon (2 min/side)

Workout of the Day for Friday, December 22nd, 2017:
3 Minute AMRAP:
Bike, or Row for Calories

Rest 2 Minutes

5 Minute AMRAP:
15 Deadlift 185/135-lb, or 45% 1RM
15 Burpee Over The Bar
15 Chest-2-Bar

Rest 2 Minutes

3 Minute AMRAP:
Bike, or Row for Calories

Rest 2 Minutes

5 Minute AMRAP:
15 Deadlift 185/135-lb, or 45% 1RM
15 Burpee Over The Bar
15 Chest-2-Bar

Rest 2 Minutes

Sweat Sessions Workout for Friday, December 22nd, 2017:
Mobility:
10 PVC Passthrough
Thoracic (Foam Roller + KB)
10 PVC Passthrough
Banded Overhead Distraction (2 min/side)
10 PVC Passthrough

Skill: Kipping

21-15-9 (7 min cap):
Thruster
Pull-Up

3 Rounds (15 min cap):
200M Run
15 Weighted Abmat Sit-Up
10 Cal Row
5 Burpee Box Jump Over