WARMUP:
Coaches Choice
STRENGTH/SKILL:
3 Super Sets
5 Swan Pulls
Performance Sport: https://youtu.be/BAsLugP-g10
Functional Athlete: https://youtu.be/mcxJimDYdUE
8R/8L Seated External Shoulder Rotations
https://youtu.be/dpQspgZW5CM
WOD:
Performance Sport
5 RFT
10 Deadlift (225/155)
25 Ab Mat Sit Ups
50 Double Unders
Functional Athlete
5 RFT
10 Deadlift (135/95)
25 Ab Mat Sit Ups
50 Double Unders/Attempts for 60 seconds
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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