Friday, 23 February, 2018

WARM UP – MOBILITY
Quick dynamic hip and shoulder warm-up
Red band dislocates, pull aparts, and presses
Scap pull-ups, beat swings, and TTB / knee raise prep / review
Warm-up / review single arm hang clean to overhead (push press + push jerk)

WOD A
CROSSFIT OPEN 18.1
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14-cal. row

Men use 50-lb. dumbbell / Women use a 35-lb. dumbbell

— OR —

CROSSFIT OPEN 18.1 – SCALED
Complete as many rounds as possible in 20 minutes of:
8 hanging knee-raises
10 dumbbell hang clean and jerks
14-cal. row

Men use 35-lb. dumbbell / Women use a 20-lb. dumbbell

ACCESSORY
Crossover Symmetry “Recovery”

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