Warm Up:
2 Rounds
:20 Ipsilateral Dead Bugs
6 Strict Pull Ups
10y Spiderman Crawls W/ Elbow To Drop
2R / 2L Spiderman To Lateral Flexion And Extension
5R/5L Rotational Deadlift to Press
WOD A:
A. 5RM Sumo Deadlift
B. Accumulate 50 Banded KBS (53/35)
WOD B:
4 Rounds
50′ Overhead Walking Lunges (45/35)
5 Ring Dips
50′ Plate Pull (AHAP)
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
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
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