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Friday, February 23rd: Open Workout 18.1

22
Feb

Friday, February 23rd: Open Workout 18.1

Alpine CrossFit – CrossFit

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Announcements

Don’t forget, there will be no classes after our Noon class today. Join us for Friday Night Lights tonight for some community fun & Pot-Luck!

Warm-up

Warm-up (No Measure)

CrossFit Open 18.1 Warm-Up

CrossOver Activation Series, then…

500m Row (every 100m = 5 Hard Pulls), then….

3 Rounds:

Lunge w/ Rotation x 6 ea. Leg

Walking Toe-Touches x 6 ea. Leg

Inch-Worm to Corbra Stretch x 10 Reps

Then, 2 Sets:

Banded Kneeling External Rotation to Press x 6 ea. Arm

https://www.youtube.com/watch?v=-SXv4Xt8Mjc

Metcon

CrossFit Games Open Workout 18.1 Rx’d (AMRAP – Rounds and Reps)

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 35-lb. dumbbell.

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 Teens (Ages 14-15) (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 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

Cool Down

Metcon (No Measure)

Cool-Down Series:

Banded Lunge x 60s Ea. Leg

Banded 3-Way OH Stretch x 30s ea. Arm

CrossOver Recovery Series

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