3 rounds as warm-up:
10 dead bugs
10 bird dogs
:20 passive hang from bar
10m duck walk
+
10:00 movement prep – recommend 3-5 sets of 2 thrusters + 1-2 CTB pull-ups + 2 thrusters + :60-:90 easy bike or row…
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AMRAP in 7:00:
3 thrusters, 100/65
3 CTB pull-ups
6 thrusters
6 CTB pull-ups
9 thrusters
9 CTB pull-ups
and so on…
*Lots of options here as always… If registered for the Open, check your division’s standards for weights and movements… For those not registered, select loads/movements that you believe will allow you to get through the round of 9/9 relatively smoothly and gives you a chance to finish the round of 12/12… Whether you’re registered or not, be smart, safe, and enjoy the final week of the 2018 CrossFit Games Open!
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5:00-10:00 mobility work – coach-led
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