• Daniel LaPointe

Friday, February 23


:30 Seconds Light Jog Quad Stretch Knee to Chest Solider Kicks Moderate Jog Side Lunge Walking Samson Walking Spidermans Fast Jog Push-up to Down Dog Air Squats Slow Burpees

Metcon (AMRAP - Rounds and Reps)

*For athletes not doing 18.1 Fri *Athletes doing 18.1 Saturday, work on mobility and active recovery Partner Wod One works, One Rests 30 min Amrap: 1000m Row 50 Goblet Squats (50/30) 250 Double Unders 50 KBS 60/40 60 Burpees 50 Slam Balls 20/14 60 Box Jumps 24/20

OPEN SCORING

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 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 (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 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


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