Nicole Berger at CrossFit Roseville

Dynamic Group Warm-Up
3 Inch-Worm-Up-Dawg
6 Sampson Stretch
12 Lateral Lunge
90 Sec. Standing Straddle

4 Rounds (10 min cap)
8 yard Single Arm Dumbbell Lunge
30 Dubz
10 WallBall
5 Pull-Ups

Single-Lacrosse Ball Scaps (2 min/side)
Figure-4 (2 min/side)

Workout of the Day for Thursday, May 11th, 2017:
For time (20 min cap):
100 ft. Single Arm Dumbbell Lunge*
100 Dubz
50 WallBall
10 Rope Climb**
50 WallBall
100 Dubz
100 ft. Single Arm Dumbbell Lunge

*Use a moderate dumbbell in the front rack position, or go lighter and hold the dumbbell extended overhead. In order to go overhead, you must be able to keep your elbow locked out and have full control of the weight.

• 10 Regular (use legs) rope climbs
• 30 Strict Chin-Up
• 60 Kipping Pull-Up