WARMUP:
2/3 Rounds
200 Meter Row or Run
:30 4 Way Dead Bugs
4 Inch Worm (inching as far forward as possible)
10R/10L Rotary Med Ball Toss
:30 R / :30 L 5# Lateral Side Shoulder Raise
STRENGTH/SKILL:
3 Super Sets
A. 8R/8L Bird Dog Rows (AHAP)
B. 12 Dumbbell Pull Overs (AHAP)
WOD:
21-15-9
Deadlifts (225/155)
Overhead Squats (135/95)
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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