Open 18.1

11
Feb

Open 18.1

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

500M Row

Then….

10 Leg Swings (F/B and S/S)

10 Tempo Air Squats

10 Active Spidermans

10 Down Dog to Pigeon

10 Cat Cows

5 Inch Worms

5 Russian Baby Makers

Mobility

Warm-up (No Measure)

1min ea:

Table Top Stretch

Overhead Stretch on Wall

Metcon

Metcon (No Measure)

Movement Prep:

10 Scap Pull-ups

10 Kip Swings

5 Knee Raises

5 Toes-to-Bar

then…ea arm

5 DB Shrugs

5 DB High Pulls

5 DB Cleans

5 Push Press

5 DB Clean & Jerks

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
workout details at: https://games.crossfit.com/workouts/open/2018

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 Teens (Ages 14-15) (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 Teens Scaled (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises

10 Dumbbell Hang C&J 20/10 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 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