Monday
Warm-Up.
Static Hang x As Many Seconds as Possible
Wall Sit x 60-90 seconds
Followed by…
Two Sets:
Scapular Pull-Ups x 30 seconds
Air Squats x 30 seconds
Rest 30 seconds
Straight-Leg Sit-Ups x 30 seconds
Single-Arm Front Rack DB Squats x 30 seconds (15 seconds each side)
Rest 30 seconds
Row x 30 seconds
Single-Arm DB Push Press x 30 seconds (15 seconds each side)
Then…
“CrossFit Games Open Event 18.1”
Complete as many rounds and reps as possible in 20 minutes of:
8 Toes-to-Bar
10 Single-Arm Dumbbell Hang Clean & Jerks (50/35 lb DB)
14/12 Calorie Row
Boom Lite
Warm-Up.
Static Hang x As Many Seconds as Possible
Wall Sit x 60-90 seconds
Followed by…
Two Sets:
Scapular Pull-Ups x 30 seconds
Air Squats x 30 seconds
Rest 30 seconds
Straight-Leg Sit-Ups x 30 seconds
Single-Arm Front Rack DB Squats x 30 seconds (15 seconds each side)
Rest 30 seconds
Row x 30 seconds
Single-Arm DB Push Press x 30 seconds (15 seconds each side)
Then…
Complete as many rounds as possible in 20 minutes of:
8 Hanging Knee Raises
10 Single-Arm Dumbbell Hang Clean & Push-Press
14/12 Calorie Row
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