Warm Up
Coach’s Choice
Skill
Decline push-ups
GHD hip ext (emphasize midline stability for both)
WOD
“Tabata like this” 8 rounds, 20 sec work, 10 sec rest:
Lunges
Ring Rows
GHD Hip Extension
Ab Mat Sit-ups
Decline Push-ups (feet on bench)
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Travel WOD
21-15-9
Lunges
Decline Push-Ups
Sit Ups
Run 800m
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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