**Sign-Up for the Christmas Party (Dec. 15th @ 6:30pm) by This Friday! $20 Per person for the food buffet. White elephant gift exchange to follow dinner.

Janet Freeman at CrossFit Roseville

Dynamic Group Warm-Up

3 Primary SMR:
• Quads
• Adductors
• Side-Roll

Workout of the Day for Friday, December 8th, 2017:
3 Rounds:
300M Row
30 Burpee
30 WallBall 20/14-lb
30 Weighted Abmat Sit-Up 30/20-lb

“After Party”
Accumulate 2 Minutes L-Sit

Sweat Sessions Workout for Friday, December 8th, 2017:

Skill: DB Clean & Jerk

30 DB Hang Clean & Jerk
3 Rounds:
400M Run
21 KB Swing
12 Pull-Up

10 min practice: Rope Climbs