161230

**New Year’s Schedule:
Fri & Sat: Regular Schedule
Sunday: 10:30am Sweat Sessions Only
Monday: No Classes

CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Primary SMR
30 PVC Passthrough

Workout of the day for Friday, December 30th, 2016:
30 min EMOM:
Pistol, or WallBall
Burpee
Dubz

*Use the first round to establish a baseline. Work for 40 seconds at 80% max intensity. Use this number as your goal for each movement for all 10 rounds.

Sweat Sessions Workout for Friday, December 30th, 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