WARMUP:
3:00 Monostructural Movement
Then…
2 Rounds
:30 Plank Hold
:30 Hip Bridges
:25 R / :25 L Cpt Morgan With Vertical Support
5R/5L KB Windmills
5 Right Leg Lunge w/ Right Arm KB Overhead Hold /5 Left Leg Lunge w/ Left Arm KB Overhead Hold
WOD:
EMOM x 20
M1: 30 Double Unders
M2: 5 Cheset-To-Bar Pull Up/Jumping C2B
M3: 5 Deadlifts (75/55) or (115/75)
M4: 7-10 Toes-to-Bar
M5: REST
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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