Strength and Rosa

Back Squat
112.5x5x2
112.5x7

Ring Dip
20x5x2
20x3

BWx5x3

I'm going to reset the weight with these, and swap to 5x5

Rosa
5 rounds for time
10 Handstand push ups
400m Run

11:16 Rxd

Unbroken up to the last round, failed rep 7 then had to go to singles.


After struggling with some shoulder pain for the last couple of weeks, (old rugby injury/wear and tear) i have been looking into strengthing the smaller muscles in and around the shoulder joint. After a bit of searching i came across this video from Crossfit New England, im going to start implimenting this into my training to see if it can help.