02/08/2019

Rubicon CrossFit – CrossFit

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Warm-up

W/UP #2 (No Measure)

3 Steady Rounds:

12/10 Calories Air Bike

10/direction Banded Side Steps

10 Banded Good Mornings

10 Spidermans

10/side Leg Swings

Mobility

2 minutes each station:

– Front Rack Stretch

– Froggy Stretch or Banded Oly Squat Test

Movement Review

CrossFit Games Open workout 18.2 and 18.2A standards:

https://youtu.be/ZIbI0ekrrZU

WOD

Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 A (all divisions) (Weight)

Use the remaining time from 18.2 to accomplish a 1RM clean