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, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bar

WOD:

CrossFit Open 18.1

AMRAP 20:

8 Toe2Bars

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

14/12 Cal Row

Compare to 20220210

Video courtesy of The CrossFit Games.

Our trip down memory lane on the CrossFit Open continues with a repeat of 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 -> Alt 1-Leg Toe2Bar -> Kipping Leg Raise -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Rig -> V-Ups -> Sit Ups

DB weight -> 35/25 -> as needed

Cool Down:

Cobra Pose – 2 Min

Kneeling Lat Stretch – 1 Min per side