171215

**No 5:30pm or 6:30pm classes tomorrow night. If you purchased a dinner ticket, dinner is at 6:30pm. Come at 7:45 for the gift exchange!

Alana Grove at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


20-15-10-5* (8 min cap):
WallBall
Cal Bike, or Row
KB Swing


Bent leg Hamstring Pulses (42 Pulses/side)
Figure 4 (2 min/side)
Lacrosse Ball Scaps (2 min/side)

Workout of the Day for Friday, December 15th, 2017:
5-3-2-2-1-1-1:
Thruster, Build Each Set

“Fran”
21-15-9
Thruster 95/65-lb
Pull-Up

Sweat Sessions Workout for Friday, December 15th, 2017:
Mobility:
Calf Stretch (2 min/side)
Hamstring Stretch (2 min/side)

Skill: Dubz

20 min AMRAP:
14 Pull-Ups
14 Dips
35 WallBall
70 Dubz