Friday, 2 March, 2018
WARM UP – MOBILITY
Run through 18.2 format and movement standards
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5 mins dynamic – lower body focused + cobra push-ups/burpee drills
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Clean warmup w/BB – alt. with some sets of burpees over bar
WOD A
CROSSFIT OPEN 18.2
1-2-3-4-5-6-7-8-9-10 reps for time (12 min cap)
Dumbbell Squats 2 x 50/35lb
Bar-facing Burpees
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If you complete under the time cap, move onto 18.2a
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CROSSFIT OPEN 18.2 – SCALED
1-2-3-4-5-6-7-8-9-10 reps for time (12 min cap)
Dumbbell Squats 2 x 35/20lb
Bar-facing Burpees (step-up/down allowed)
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If you complete under the time cap, move onto 18.2a
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CROSSFIT OPEN 18.2A
In the remaining 12 min time cap from 18.2, complete a 1RM Clean
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CROSSFIT OPEN 18.2A – SCALED
In the remaining 12 min time cap from 18.2, complete a 1RM Clean
ACCESSORY
1) 3 Rounds – rest as needed between movements:
10-15 GH Raises
15 Single Arm KB/DB Bent Over Rows /side
10 Cuban Rotations
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2) Crossover Iron Scap
