23 02 18 – 18.1

From the Blog

23 02 18 – 18.1


CrossFit St. Albans – CrossFit

Metcon

Coaches Warm Up (No Measure)

Coach led warm up and pre activation
TODAYS FORMAT:

Group A:

10 min warm up / pre activation.

20 min WOD

GROUP B:

10 min warm up / pre activation.

20 min WOD

Group B, will judge group A. Group A, will judge group B.

**Todays class format is different to normal due to the unexpected long WOD time of 18.1**

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
22.5/15kh

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