161123

****Thanksgiving Schedule:
Thursday (Thanksgiving) – One Workout Only: 9am
Friday (Black Friday) – 7am Sweat Sessions, 9am Group Class, 10am Open Gym
Saturday – Normal Schedule: 8am Barbell Class & 9am
Sunday – 10:30am Sweat Sessions & 11:30am Yoga

**Don’t forget to register your team for 12 Wods of Christmas!

Katie Pierson at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
3 Inch-Worm-Up-Dawg
4 Sampson stretch
8 Lateral Lunge
1 Minute Standing Straddle


6 min AMRAP:
5-10-15-20-25…
WallBall
Russian KB Swing
*20 Dubz After Each Round (or 30 Sec. Dubz Practice)


Foundation Sequence


3 Rounds:
5 Romanian Deadlift, 5 Sec. Eccentric*
10 Box Jump
15 Hollow Body Rocks

*Add Deficit if mobility allows

Workout of the Day for Wednesday, November 23rd, 2016:

Skill: Review “Top-Down Set-Up”

21-15-9
Deadlift @ 55% 1RM
Box Jump 30/24

“After Party”
5 Rounds:
1 Weighted Fat Grip Pull-Up, Add Weight Each Round
8 Snow Angels
Max L-Sit
8 Glute Ham Raise

Sweat Sessions Workout for Wednesday, November 23rd, 2016:
30 min AMRAP:
20 Cal Row or Bike, or 200 M run
3 Rounds:
• 7 Ring Row, or Strict Pull-Up
• 7 DB Front Squat (Heavy)
• 7 Box Jumps