WARM UP
3 Rounds:
:20 Ipsilateral Dead Bugs
3R/3L 5 Sec Side Plank Hold Hip Drop
15 Hip Bridges
2R / 2L Captain Morgans 1
10 Sledge Hammer Swings on Tire
Mobility: External Rotation and Overhead Stretch
WOD A
A. Strict Press 3×5
B. 10 Legless Rope Climbs*
* Scale for legless rope climbs – regular rope climbs, or sit on ground right under rope and pull up vertically 2:1
WOD B
“Helen”
3 Rounds
400 M Run
21 KB Swings (53/35)
12 Pull Ups
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
COPYRIGHT © 2025 KILO. ALL RIGHTS RESERVED.
By providing your phone number, you agree to receive text messages from CrossFit SciCoh