Friday, February 18

16
Feb

Friday, February 18

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