2015 12 Wods of Christmas by CrossFit Roseville

Dynamic Group Warm-Up

8 min AMRAP:
50 Dubz
5 Burpee Box Jump Over
10 Ring Row (2 Sec. Pause)
15 Goblet Squats
3 Inch-Worm-Up Dawg
4 Lateral Lunges
6 Sampson Stretch
8 Hip Circles

Partner Thoracic Stretch

Workout of the day for Tuesday, December 1st, 2015:

Strict Handstand Push-Up & Chest-2-Bar Progression:
3 rounds of the following 4 stations, 50 seconds On/10 seconds Off:
1: Strict HSPU (Handstand Push-Up)
2: Hollow Rocks
3: Strict C2B (Chest-2-Bar)
4: Arch Rocks

10 Rounds, 30 Seconds Each:
Power Clean 65% 1RM
WallBall 20/14-lb

*Tabatta Scoring, only record your lowest round for both movements. Don’t go out too fast and drop off. Don’t start off too low and leave more in the tank. Have fun & Embrace the suck!

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