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
+
3-4 sets:
:20 row building to you anticipated/goal 500m pace
2:10 rest
+
For time:
500m row
+
3 sets not for time:
10 glute-ham sit-ups
15m 1-arm DB overhead carry, tough
15m 1-arm Farmer’s walk
5:00-10:00 mobility work – coach-led
2 weeks down, just 3 to go! Be sure to watch the announcement of 18.3 tonight @ 8PM on games.crossfit.com if you’d like a preview of what you’ll be doing Monday… If you are registered in the Open and will not be able to attend class Monday, you will have the option to complete the Open events on either Fri or Sat, as well. Just let us know and we’ll make it happen!
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