1.8.19

WARMUP:
2:00 Monostructural Movement
Then 3 Rounds:
8 Good Mornings (empty barbell)
8 Cossack Squats
8 Goblet Squats
:30 Samson Stretch R/L
Then…
5 Min. Shoulder Activation
(Coach’s Choice)

STRENGTH/SKILL:
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
10 DB Devil’s Press
20 Single-Arm DB Presses (10 each arm)

WOD:
15 Min AMRAP
10 Burpees
20 Alt. DB Snatches
10 Alt. DB Front Rack Lunges

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!

By providing your phone number, you agree to receive text messages from CrossFit SciCoh