Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 7 Minutes
3 DB Hang Clean + Jerk Each Arm
3 Knee Raises
7/6 Calorie Row
Keep DB weight light.
Metcon
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
This workout is about pacing and managing your ab fatigue early. Treat this workout as you would any other 20-minute triplet and start off slow and adjust your pace as you progress. Also, this is a relatively new DB movement, but we perform lots on unilateral work so be confident in your ability to navigate this “new” movement. Have fun and don’t stress about the end result!
Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
Metcon (AMRAP – Reps)
Complete As Many Rounds As Possible In 20 Minutes of:
8 Laying Leg Raises
10 Russian KB Swings
14/12 Calorie Row