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Coach Stacey and Reina at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Primary SMR: Quad Smash, Adductor Smash, Side-Roll

Workout of the Day for Friday, December 1st, 2016:
2 Rounds (25 min cap)*:
Run 1 Mile
100 Dubz (3 min cap)
30 Russian KB Swing (Heavy-ish)
30 Burpee
30 WallBall

*If you are doing 12 Wods of Christmas Tomorrow, hit this workout at a medium to low intensity. Get a bit sweaty and stretch out but don’t overdo it. After the wod work on your mobility/stability for tomorrow!

“After Party”
Calve Stretch Sequence:
90 Seconds Calf Stretch Neutral Foot, each side
90 Seconds Calf Stretch Foot turned out, each side
90 Seconds Calf Stretch Foot turned in, each side

Sweat Sessions for Friday, December 1st, 2016:
For Time (22 Min Cap):
20 Box Jump Over
20 DB Push Press
20 Goblet Squat
20 DB Bent Over Row
20 Burpee
18 Box Jump Over
18 DB Push Press
18 Goblet Squat
18 DB Bent Over Row
18 Burpee
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