8
Feb
02/08/2019
Rubicon CrossFit – CrossFit
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