WARMUP:
2:00 Burpees
Then…
3 Rounds
:30 Plank Hold
:30 Alternating Reaching Hands Plank Holds
:25 R / :25 L Cpt Morgan With Vertical Support
10 R/L Single Arm Dumbbell Press
10 R/L Goblet Front Hold Lateral Lunges
STRENGTH/SKILL:
3 Supersets
5 Close Grip Bench Press (+5 lbs from last Monday)
16 Single Arm Dumbbell Press (8R/8L) (AHAP)
1 Min. “YTA” Back Extensions
WOD:
9-12-15-18
Calorie Row
Dumbbell Push Press (50/35)
Box Jump (24″/20″)
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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