Warm Up
3 Rounds:
Row 250m
10 good mornings
10 walking lunges
10 lateral lunges each leg
10 hollow body rocks
5 bridge ups
Skill
Shoulder Press
WOD
A. Wendler P1 Shoulder Press
5 @ 65%
5 @ 75%
5+ @ 85%
B. 2 Rounds of 5 min. AMRAP of:
5 burpees
25 double unders
rest 2 min.
C. 21-15-9
Kettlebell Swings (60/44)
T2B
———————–
Travel WOD
3 Rounds
1/2 mile Run
50 Air Squats
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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