Monday 4-2-18

It’s Benchmark Week!!! Be sure to record all of your WODS/Lifts as we will repeat them in the future! Good luck!

WARMUP
Here we go!
1-2 Rounds
:20 Ipsilateral Dead Bugs
10 Yard Spiderman Crawls W/ Elbow To Drop

2R / 2L Spiderman To Lateral Flexion And Extension

:20 Hollow Body Hold
10 Yard Knee Hug To Horizontal Lunge Twist

Wall Squat Test

WOD A
3RM Back Squat

WOD B
“Beep Test”

“Beep Test” How To’s and Results Chart
https://www.topendsports.com/testing/tests/20mshuttle.html

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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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