3 Rounds
:45 Plank Hold
:30R/:30L Side Plank with Reach
100 Feet Static Plate Hold Walk (elbows close to ribs at 90 degree angle)
10 Hip Bridges w/ Barbell
Mobility: IT Band Roll Out
Not Superset
A. 4×6 Banded Deadlifts – AHAP
B. 100 Russian KBS (70/53) – focus on driving through heels and violently squeezing glutes
3 Rounds – Max Effort Sprint
200 Meter Run
Rest :30
400 Meter Run
Rest :30
200 Meter Run
Rest :30
* Score = total time (including 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
COPYRIGHT © 2025 KILO. ALL RIGHTS RESERVED.
By providing your phone number, you agree to receive text messages from CrossFit SciCoh