CrossFit – Fri, Jan 20
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-45e2e77c-7fff-f4e6-c7e3-ad75162081e3">Tabata x 2</span></p><p dir="ltr"><span id="docs-internal-guid-45e2e77c-7fff-f4e6-c7e3-ad75162081e3">Tabata 1: Single Unders + Kip Swings</span></p><p dir="ltr"><span id="docs-internal-guid-45e2e77c-7fff-f4e6-c7e3-ad75162081e3">Tabata 2: Double Unders/Attempts + PVC Overhead Squats</span></p>
Skill/Strength
“Open Prep 2” (5 Rounds for reps)
<p dir="ltr"><span id="docs-internal-guid-28964797-7fff-2a43-8395-502fb4e36494">EMOM X 10</span></p><p dir="ltr"><span id="docs-internal-guid-28964797-7fff-2a43-8395-502fb4e36494">Minute 1: 6 Pull-Ups, C2B Pull-Ups, Bar MU (Athlete’s Choice)</span></p><p dir="ltr"><span id="docs-internal-guid-28964797-7fff-2a43-8395-502fb4e36494">Minute 2: 10 Thrusters</span></p><p><br /> </p>
Metcon
Crossfit Games Open 18.3 (Ages 16-54) (Time)
2 rounds for time of:
100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
Cooldown
<p dir="ltr"><span id="docs-internal-guid-bf518828-7fff-57de-d242-38f1190061dc">1:00 Standing Calf Stretch</span></p><p dir="ltr"><span id="docs-internal-guid-bf518828-7fff-57de-d242-38f1190061dc">:45 Banded Lat Stretch/Side</span></p>