8/30/18

Image may contain: one or more people

2:00 Monostructural Movement
Then 10 min AMRAP:
:30 second Samson Stretch R/L
5 Overhead Squat w/ PVC (QUALITY)
10 Sit-up
5 Good Mornings w/ PVC
5R/5L Single Arm DB Press

3 Supersets
A.12 Weighted Barbell Glute Bridges from Bench AHAP
B.5 Good Mornings – light weight but get in the right position and USE YOUR HAMMIES & GLUTES, not quads.

C. 3 Rounds
3 Min. AMRAP
10 Back Squats (135/95)
10 Box Jumps (24″/20″)
Max Cals Rowing
Rest 2 Min.

Score = Total Cals Over 3 Rounds

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!