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 sets:
60m DB/KB Farmer’s walk, as heavy as possible w/no breaks
30m bear crawl
rest as needed between movement but the 3 sets should be completed in no more than 10:00 total
+
4 sets:
30m tough prowler push w/straight arms (so down & back on the rig)
rest as needed
5:00-10:00 mobility work – coach-led
Well…This is it! Be sure to watch the final live Open announcement of the 2018 CrossFit Games 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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