WARM-UP:

2 rounds:

200m row

10 Close-grip kip swings

10 Hollow Rocks

10 Squat jumps

10 Barbell RDL’s

10 Shoulder press

Then-

Banded lat stretch- 1:00 per arm

Box edge shoulder stretch-1:00

https://youtu.be/lTtudkb81FU

Couch stretch- 1:00 per leg

WOD:

CrossFit Open 18.1

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks (5 per arm)
14/12-cal. row

VARIATIONS
Rx’d:
(Ages 16-54)
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
Scaled:
(Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell
Masters 55+:
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell
Scaled Masters 55+:
Men perform sit-ups, use 20-lb. dumbbell
Women perform sit-ups, use 10-lb. dumbbell
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LEANFIT:

As many rounds as possible in 25 minutes:

25 Sit-ups
25 Russian Twists
5 Power cleans (95 lb./55 lb.)
5 Front squats (95 lb./55 lb.)
400m Run

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DE:

8 rounds for time of:

10 Back extensions
15 Sit-ups
20 Push-ups
400m Run
Rest 1 minute

 

 

 

Media:
Friday WOD, February 23, 2018