CrossFit Pineville – CrossFit
Warm-up
5 min of light biking or jogging
2 sets
Leg Swings Forward/Back/Side to Side x 10
Banded Lat Stretch x 45 sec
Banded Pulsing Pull Downs x 10 each arm
Palms up Banded Pull Aparts x 10
3 sets
30 sec Row Hard
60 sec Rest
1 Round
6 T2B or Knee Raises
6 Hang C&J (3 each arm)
8 Cal Row
*Focus on pacing for the WOD
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 Masters (55+) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-Bar
10 Dumbbell Hang C&J 35/20 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
Crossfit Games Open 18.1 Masters Scaled (55+) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Sit-ups
10 Dumbbell Hang C&J 20/10 lb
14/12-Cal Row
