Steve Costa at CrossFit Roseville

Dynamic Group Warm-Up

10 min. EMOM:
10 KB or DB Z-Press
5 Barbell Bent Over Row, Build Each Set

Couch Stretch (1 min/side)
Lacrosse Ball Smash Scaps (90 sec./side)

Workout of the Day for Tuesday, November 7th, 2017:
5 Min AMRAP:
10 Strict Deficit HSPU
50M Sled Pull (Heavy)

—Rest 2 Min, then:

5 Min AMRAP:
10 Push Press @ 155/105-lb, or 65% 1RM
250M Row

—Rest 2 Min, then:

5 Min AMRAP (Chose one):
Max Reps: Muscle-Up*, Rope Climb, or Pegboard Ascent

• 2 Strict Pull-Up + 2 Dips
• Banded Strict Muscle-Up
• Ring Muscle-Up Pull-Downs

“After Party”
400M Farmer’s Carry