Warm-up
• 400 m Run
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
10-8-6-4-2 reps:
• Cleans
Increase weight each set: 45/35#, 75/55#, 95/65#, 115/80#, 135/95#
Conditioning
CrossFit Open 18.2
1-2-3-4-5-6-7-8-9-10 reps for time:
• Dumbbell Squats 50/35#
• Bar-facing Burpees
Workout 18.2a
• 1 Rep Max Clean
12 min time cap to complete 18.2 & 18.2a