WARMUP:
3:00 Monostructural Movement
10 Min AMRAP
10 Inch Worm to Spiderman Stretch
10 Russian Baby Makers
10 Hip Bridges
10 Frankensteins
10 Wall Balls
STRENGTH/SKILL:
3 Super Sets
A. 3 x 6 Tempo Front Squats @ 50% 1 RM (3,2,1)*
* 3 second decent, 2 second hold in the hole, EXPLODE up, 1 second pause at top.
WOD:
5 FRT
400 Meter Row
30 Box Jumps (24″/20″)
30 Wall Balls (20/14)
scicoh intramural open: Noobies, keep reading so you can find out what the CrossFit Open is all about. Veterans, skip to the “What is the
Do I have to be at the gym for 24H? NO!!! Most workouts will require only 2 teammates. Some will require 6 teammates (the first 2
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