For completion as warm-up:
500m row easy
15m duck walk
10 scap pull-ups
15 scap push-ups
500m row moderate
10:00 gymnastics practice of choice (any kip, any inversion, or pistols) – coach-led
+
10:00 @ sustainable effort:
15m DB Farmer’s walk, heavy
10 anchored sit-ups
15m DB Farmer’s walk
60 single-unders
+
3 sets:
:50 row sprint, oooh la la! – all-out for these, goal is best possible average pace
3:50 rest
+
5:00-10:00 mobility work – coach-led
Post results to comments.
Watch the announcement of 18.1 tonight @ 8PM on games.crossfit.com! Each week, the announced event will be part of our class training the following Monday. If you are registered in the Open and will not be able to attend class on any of the next five Mondays, you will have the option to complete the Open events on either Fri or Sat, as well. Just let Stephen know and we’ll make it happen!