Warm-up (No Measure)
Complete the following:
cal row x 10 (slow)
hollow body hold x 30sec
superman hold x 30sec
single arm kb russian swing x 8/each arm
single arm kb press x 8/each arm
cal row x 10 (faster)
hanging knee raise x 6
dumbbell hang clean x 6/each arm
dumbbell push press x 6/each arm
cal row x 10 (Sprint)
toes-to-bar x 4
dumbbell hang c&j x 4/each arm
*20-30 seconds rest between each movement
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Crossfit Games Open 18.1 Masters (55+) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-Bar
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
Crossfit Games Open 18.1 Masters Scaled (55+) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Sit-ups
10 Dumbbell Hang C&J 20/10 lb
14/12-Cal Row