Warm Up:
4 Rounds
:20 4 Way Dead Bugs
3 Inch Worm
10y Knee Hug To Horizontal Lunge Twist
:30 R / :30 L Lateral Shoulder Raise w/ 5# Plate
:30 Plank – Side Plank – Plank…
Mobility: Posterior Chain Floss, Pigeon Pose
WOD
A) 5 Supersets
3 Sumo Deadlifts (AHAP)
5 Good Mornings (keep weight light and move FAST)
B) Tabata #1
M1: 20 Yard Shuttle Run
M2: Ab Mat Sit Up
Tabata #2
M1: KB Swings (70/53)
M2: Hollow Hold
Tabata #3
M1: SDHP (115/75)
M2: Plank Hold
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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