Friday 5-4-18

Warm Up:

200 M Run 

:40 Goblet Squat Static Hold 

4 V-Up To Vertical Jump 

4 Inch Worms (as far as possible) 

3 V-Up To Vertical Jump 

3R / 3L Leg Cradle Lunge W/ Back Heel Touch 

2 Ninja Roll Up To Vertical Jump 

2R / 2L Leg Cradle Lateral Lunge W/ Twist 

200 M Run 

Mobility: Couch Stretch, T-Spine Roll

WOD A

A. 3×5 Bottom Up Front Squat – AHAP 

B. 3×8 Bent Over Barbell Row

WOD B

EMOM x 12 

Minute 1: Row for Cals (15/12) 

Minute 2: Burpee (12/10) 

Minute 3: Air Squat (15 all) 

Minute 4: Hollow Rock

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