WARMUP
1-2 Rounds
:25 Ipsilateral Dead Bugs
3R/3L 5 Sec Side Pillar Hold Hip Drop And Reach
15 Hip Bridge
:20 Arch Body Position Hold
2R / 2L Captain Morgans*
*1 Rep = R/L Up And Down, and hold top position for 1 long breath
Ankle Test
WOD A
3 RM Deadlift
WOD B
4 min. AMRAP
10 Deadlifts (225/155)(135/95)
10 Burpees Over Bar or To A Target
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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