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12 Wods of Christmas at CrossFit Roseville, 2016

Pre-Wod:
Dynamic Group Warm-Up


2 Rounds:
1 minute: Hamstring Pulses (each side)


3 Rounds:
6 Trap-3 Raise w/6 Second Hold
9 Face Pulls
12 Scap Pull-Ups

Workout of the day for Friday, November 18th, 2016:
30 min EMOM:
• Toes-2-Bar
• Calorie Row
• Burpee
• Ring Row, or Strict Pull-Up
• Thruster 95/65-lb
• 2 x 25 yard Sled Push 180#

*Use the first round to establish a baseline. For each movement, complete as many reps as you can in the first 40 seconds with 20 seconds rest. Try to maintain this number over all 5 Rounds.

Sweat Session Workout for Friday, November 18th, 2016:
30 minute AMRAP:
25 yard sled push @ 90#
20 Goblet Squats (light kb)
15 Push-Ups
10 Ring Row, Or Strict Pull-Up
5 Calorie Row