8/16/18

Image may contain: 1 person, standing and outdoor

2:00 Monostructural Movement
Then 10 min AMRAP:
:30 second Samson Stretch R/L
10 Overhead Squat w/ PVC (QUALITY)
15 Sit-up
10 Good Mornings w/ PVC
10 Superman w/ Hold

3 Supersets
A. 12 DB/KB Bulgarian Split Squats – hold heaviest set of DB/KB by side while completing 12 reps each side.
B. 5 Weighted Stict Pull Ups AHAP + max strict pull ups no weight
C. 50 Russian Twists (45/35)

D. “Tosh Sprints” Rowing
3 RFT
200 Meter Row
(Rest Equal Time)
400 Meter Row
(Rest Equal Time)
600 Meter Row
(Rest Equal Time)

* 1/2 the class works on strength while the other completes Tosh Sprints.  Then, switch.

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!