7/30/18

3:00 Monostructural Movement
Then 2 Rounds:
5R/5L Standing KB Pull Over (light enough to stay stable) https://youtu.be/FIKb53V6Its
5R/5L KB Spiral Raise (light enough to stay stable) https://youtu.be/ZzyENplj5E0
5R/5L KB Windmill https://youtu.be/ok_eI8rP4pM
10 Hip Bridges
10 KB Swings

A. 5RM Sumo Deadlift

B. 100 Ball Rolls

C. “Shark Attack”
EMOM x 18
M1: 200 Meter Run
M2: 12 Toes-to-Bar
M3: Rest

03-27-2023 8:04 pm

01-24-2023 3:47 pm

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

09-22-2022 2:40 pm

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

Talk with a Coach about your goals, get the plan to achieve them.

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