Warm-up
• 300 m Row
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch
3 rounds:
• 10 Dumbbell Thrusters 20/10#
• 10 Bent-over Dumbbell Rows 20/10#
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
10-8-6-4-2 reps:
• Barbell Thrusters
• Pull-ups
Increase weight each set: 45/35#, 75/55#, 95/65#, 115/80#, 135/95#
Conditioning
CrossFit Open 18.5
7 min AMRAP:
• 3 Thrusters 100/65#
• 3 Chest-to-Bar Pull-ups
• 6 Thrusters 100/65#
• 6 Chest-to-Bar Pull-ups
• 9 Thrusters 100/65#
• 9 Chest-to-Bar Pull-ups
… continue pattern until time.