WARMUP:
3:00 Monostructural Movement
2 Rounds:
:20 Ipsilateral Dead Bugs
3R/3L 5 Sec Side Plank Hold Hip Drop
15 Glute Bridges
:20R / :20L Captain Morgans
5 Banded Squats
STRENGTH/SKILL:
4 Supersets (AHAP for all)
12 Dumbbell Pull Overs
20 Single Arm Marches (Set 1 = Right, Set 2 = Left)
8R/8L Bird Dog Row
Rest 90 seconds
WOD:
For Time:
40-30-20-10
Wall Balls (20/14)
KBS (70/53)
Burpees
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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