Mon: 18.2 Retest or Alternate Wod

In Latest WOD by Eric Griffith

CrossFit Brigade – CrossFit

View Public Whiteboard

Warm-up

DROM:

Can Openers & Walking Quad Stretch

Side Lunges & Forward Lunges

Torso Twists & Cherrypickers

High Knees & Buttkickers

Leg Swings & Arm Circles

Lat Activations & Puppy Dog Pose on Wall

Hollow/Arch Swings & 5 Tempo Air Squats

BB Warm-Up: (for those not retesting 18.1)

5 RDLs

5 Good Mornings

3 Front Squats

3 Power Cleans from Low Hang

3 Push Jerks

3 Split 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

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

Run Ahead (AMRAP – Rounds and Reps)

AMRAP20:

Run 400M

8 situps

10 Kettlebell Snatch (53/35#)

Mobility

Foam roll the hamstrings, quads, and glutes.

Smash or use barbell for additional pressure.

Smash or foam roll your lats and open up T Spine.

If you chose the alternative wod, use a lacrosse ball and roll out your feet.