Strength
Warm up-
4 rounds-
5 Dumbbell Shoulder Press
5 Dumbbell Upright Rows
Workout-
Rotator cuff combo 2 sets
Shoulder Press 5-5-5-3-3
Push Jerk 3 x 5
Bent over lateral raises 3 x 10
CrossFit
Warm up-
400m Run
3 Rounds-
5 Burpees
7 Ring rows
Conditioning-
12 mins Amrap-
7 Feet elevated ring rows
8 WallBalls
9 Reverse Burpees
Video demo-
Categories: WOD