3.11.19

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

STRENGTH/SKILL:
4 Super Sets
8R/8L Double KB Bulgarian Split Squat (AHAP)
16 Renegade Rows (alternating – 8 per side) (AHAHP)
8 Supine Grip Bent Over Barbell Row (AHAP)

WOD:
Performance Sport
12 Min AMRAP
18/15 Cal Row
10 KB Taters (https://www.youtube.com/watch?v=82gxfvmXZ-4) (70/53)
8 Dynamic Push Ups to Plates

Functional AthleteAMRAP
12 Min AMRAP
18/15 Cal Row
10 KB Taters (https://www.youtube.com/watch?v=82gxfvmXZ-4) (53/35)
8 Hand Release Push Ups

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