7/17/18

No automatic alt text available.

3 Rounds
:30 Ipsilateral Dead Bugs
5-7 Strict Pull Ups
10 Knee Hug To Horizontal Lunge Twists (5R/5L)
10 Tempo Barbell Bent Over Rows (light weight) (3010) 3 second pull, 0 pause, 1 second decent, 0 pause

A. 3 Supersets
10-15 1 Arm KB Push Press ea. side (AHAP)
Max Dips
Rest 2 min. between supersets.

*On KB Push Press, NO arching of the back. Stay tight. Feel free to increase weight each set.

B. 5 RFT:
400 Meter Run
9 Deadlifts (185/135)
9 Bar Facing Burpees

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