Warm Up
CrossFit Warm Up
WOD
A1.) Shoulder Press
5@40%, 5@50%, 5@ 60%
Rest 90 seconds
A2.) 3 x 10 Bulgarian Split Squats (@ 50% of max weight)
Rest 90 seconds
B.) 10 minute AMRAP of:
20 step Walking Lunge
10 Ring Dips
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Travel WOD
For Time:80-60-40-20 Reps of Air Squats
40-30-20-10 Reps of Situps
20-15-10-5 Reps of Pushups
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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