Mon: 18.1 Retest Alternate

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 […]

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Sat: Cool Runnings

WARM-UP Coach’s choice METCON COOL RUNNINGS (TIME) For Time: 400 Meter Run 21 Front Squats (115/80) 21 Burpee Box Jumps (24/20) 400 Meter Run 15 Front Squats (115/80) 15 Burpee Box Jumps (24/20) 400 Meter Run 9 Front Squats (115/80) 9 Burpee Box Jumps (24/20) 400 Meter Run Partner up for the runs, but each […]

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Fri: CrossFit Open 18.1

WARM-UP Coach’s Choice Possibly Athlete choice during Friday Night Lights. 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 […]

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