WARMUP:
Coaches Choice
STRENGTH/SKILL:
Week 1/8 Linear Progression
15 minute Clock to Complete:
3×5 Front Squats
(Same weight across. Leave some in the tank – i.e. you could have gone heavier. Form should be 100%)
WOD:
Performance
5 Rounds:
1 Minute WallBalls (20/14)
1 Minute Kettlebell Swings (53/35)
1 Minute Calorie Row
1 Minute Rest
Functional
5 Rounds:
1 Minute WallBalls (14/10)
1 Minute Kettlebell Swings (53/35)
1 Minute Calorie Row
1 Minute 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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