Crossfit Garage – CrossFit
Warm-up (No Measure)
AMRAP X 8
10/8 Cal Row
10 Superman PVC Pass Throughs
10 DB Strict Press (Hold DB with both hands on the head of DB)
10 Tuck Ups
T2B Progression:
8 Small, Tight Kip Swings
8 Bigger Kip Swings
8 Kipping Knee Raises
6 Toes to Something
5 T2B/Kipping Knee Raises
– Review Rowing and DB Hang C+J
Metcon
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
*Single Arm DB Hang C+J
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
*Single Arm DB Hang C+J
Bright Spot
Toes-To-Bar
DB Hang Clean + Jerk
Cool Down
200m Cooldown Walk
1:00 Forearm stretch/side
1:00 Thread the needle stretch/Side
1:00 Alternating between Cobra and Childs Pose