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Sarah Marotte at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds:
12 Scap Pull-Up (Switch Grip)
9 Scap Push-Up
6 Trap-3 Raise & 6 “Face-Pulls” 2.5-lb


3 Rounds (10 min cap):
6 Burpee
6 Partner Assisted Hips-2-Bar, alt. each rep
6 Bar Dips

Workout of the day for Friday, November 4th, 2016:
For Time:
800M Run
50 ft. Handstand Walk (Sub: 5 Wall Walks)
15 Bar Muscle-Up
400M Run
50 ft. Handstand Walk (Sub: 5 Wall Walks)
10 Bar Muscle-Up
200M Run
50 ft. Handstand Walk (Sub: 5 Wall Walks)
5 Bar Muscle-Up

“After Party”
7 Rounds:
7 SandBag Over the Shoulder (Big/Little)
7 Tire Flips (Big/Little)
7 Glute-Ham Raise

Sweat Sessions Workout for Friday, November 4th, 2016:
Skill: MedBall Clean & KB SDHP

For Time (28 min cap)
800M Run
30 KB SDHP
30 DB Push Press
30 Box Jump
30 Toes-2-Bar
30 MedBall Clean
400M Run
20 KB SDHP
20 DB Push Press
20 Box Jump
20 Toes-2-Bar
20 MedBall Clean
200M Run
10 KB SDHP
10 DB Push Press
10 Box Jump
10 Toes-2-Bar
10 MedBall Clean