12.10.18

WARMUP:
3:00 Monostructural Movement
2 Rounds:
10 Spider Man Walk with Twist
:30 Alternating Shoulder Taps in Plank
10 Russian Baby Makers
10 PVC Pass Throughs
1:00 Burpee

STRENGTH/SKILL:
4 Super Set
A. Max Strict Pull -Ups (Scale up to weighted strict pull-ups.)
B. 8R/8L Weighted Single Leg Step Downs (*Key here is to tap your big toe to the floor, not your body weight.)
C. 1:00 Side Plank Right/1:00 Side Plank Left

WOD:
5 Rounds
3 Min
50 Double Unders
1 Round of “Cindy”*
AMRAP Clean & Jerks (155/105)
Rest 1:00
* 1 Round of “Cindy” = 5 Pull-Ups, 10 Push-Ups, 15 Air Squats

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