171227

**Monday January 1st: 9am Class only.

Eileen Marsh at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Inch-Worm-Up-Dawg
6 Sampson Stretch
12 Lateral Lunge
90 Sec. Standing Straddle


Skill*:
3 x 3 Tall Clean
3 x Tall + High Hang Clean
3 x High Hang + Hang Clean

*Build each set

Workout of the day for Wednesday, December 27th, 2017:

10 min To Build:
Power Clean, 1-Rep

12 Minute AMRAP:
3 Power Clean*
6 Wallball
6 Power Clean
12 Wallball
9 Power Clean
18 Wallball
12 Power Clean
24 Wallball
15 Power Clean
30 Wallball
18 Power Clean
36 Wallball

*155/105-lb, or 60% 1RM

“Mobility Party”
Pigeon (2 min/side)

Sweat Sessions Workout for Wednesday, December 27th, 2017:
Mobility:
• Group Hip Opener
• 15 PVC Passthrough
• Lacrosse ball Pec Smash
• 15 PVC Passthrough

Skill: “Hold the Standard”

Fight Gone Bad

3 Rounds, 1 minute each station:
WallBall
KB Swing
Box Jump
DB Push Press
Calorie Row, or Bike
*Rest