Daily WOD

Open 18.1

New Ulm CrossFit – WOD

Warm-up

:30 Seconds

Easy Row

Walkouts

Medium Row

Spidermans

Faster Row

Active Samson

Movement Prep

TTB – Long Legs

5 Scap Pull-ups

5 Kip Swings

3 Knees to Chest

3 Toes to Bar

DB Clean to OH – Swing & Spring

Each Arm. With Lighter Weight

3 Deadlifts

3 Hang Cleans

3 Push Press

3 Hang Clean and Jerks

With Workout Weight

3 Hang Clean and Jerks

Row – Sit tall & push with legs

WOD Warm-Up

1 Round

3 Toes to Bar

6 Dumbbell Hang Clean and Jerks

3 Calorie Row

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

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

Crossfit Games Open 18.1 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-Bar

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

Crossfit Games Open 18.1 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Sit-ups

10 Dumbbell Hang C&J 20/10 lb

14/12-Cal Row