181108

Natalie & Nadia at CrossFit Roseville

Pre-Wod
Dynamic Group Warm-Up
3-Inch Worm-Up-Dawg
6 Sampson Stretch
12 Lateral Lunge
90 Sec. Seated Side-Straddle (each side)
Pigeon (2 min/side)


Skill: Shoulder-2-Overhead

Workout of the Day for Thursday, November 8th, 2018:
4 Rounds (32 Min Cap):
800m Run
4 S2OH 205/140-lb, or 75% 1RM
2 Legless Rope Climb*
4 S2OH 205/140-lb
2 Legless Rope Climb

*Progression:
• 1-for-2 Pegboard Ascent
• 1-for-1 Regular Rope Climb
• 2-for-1 Strict Pull-Up
• 3-for-1 Ring Row