1.10.19

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)

POPULAR POSTS

THE 2023 INTRAMURAL OPEN IS HERE!

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

SCHEDULE YOUR FREE INTRO

Talk with a Coach about your goals, get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!