WARMUP:
Dynamic warm-up – length of gym with a jog back
2 Rounds
High Knee Pull
Butt Kick
Figure 4 Stretch
Lunge w/ Hip Flexor Stretch
Specific Warm Up
2 Rounds of Tabata FGB
:20 Work/:20 Rest
Wall Ball
SDHP
Box Jump
Push Press
Row
Rest
WOD:
“Fight Gone Bad”
3 Rounds/1Min Stations
M1: Wall Balls (20/14)
M2: Sumo Deadlift High-Pull (75/55)
M3: Box Jumps (24″/20″)
M4: Push Press (75/55)
M5: Row for Cals
M6: REST and SHAKE IT OUT!
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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