Warmup:

10 Cal Row

10 Bow2Bends

10 Cobra to Downward Dog

10 Spider-Man Lunge w/twist

5 Back roll to V-Sit

5 DB deadlifts per side

5 DB high pulls per side

5 DB press per side

5 DB Jerks per side

On rig: Perform 5 reps of, scap pull ups, kip swings, kipping knee raise, toe2bar

WOD:

CrossFit Open Workout 18.1

AMRAP 20:

8 Toes-to-Bars

10 Single Arm Dumbbell Hang Clean & Jerks (50/35)

14/12-Cal. Row

Video courtesy of The CrossFit Games. Our trip down the CrossFit Open history takes us to 2018 for 18.1.  A 20 min AMRAP means you should for sure not come out of the gates super-fast.  The goal should be to continually move for the whole 20 minutes

Scaling Options:

Toe2Bar -> Kipping Knee or Leg Raise -> Laying Toe2Bar -> V-Ups

DB weight ->35/20

Cool Down:

Lat Roll out – 1 Min per side

Cobra pose – 2 Min