161219

*No Open Gym tonight, 7:30-8:30pm

**Holiday Schedule:
Friday: Morning Classes Only
Saturday: 8 & 9am
Sunday: Closed
Monday: Closed, Possible Open Gym TBA

CrossFit Roseville: Where Amazing Things Happen Every Day

Pre-Wod:
Dynamic Group Warm-Up


3 Inch-Worm-Up-Dawg
4 Sampson Stretch
8 Lateral Lunge
1 Minute Standing Straddle


4 Rounds (10 min cap):
5 Burpee
10 WallBall
15 KB Swing
20 Dubz
1 Wall Walk


2 Rounds:
10 Scap Pull-Ups
10 Scap Push-Ups
10 PVC Passthrough

Workout of the day for Monday, December 19th, 2016:
20 min AMRAP:
3 Rounds: “Cindy”
4 Snatch*

*Begin at 50% 1RM, add 5% each round”

Sweat Sessions Workout for Monday, December 19th, 2016:
Squat Therapy

20 min AMRAP:
7 Dumbbell Thruster (Heavy)
7 Abmat Sit-Up
7 Sumo KB Deadlift (Heavy, Double or Single)
7 Burpee
7 Pull-Up
7 Calorie Row, or Bike