Workout of the Day: Friday, 2.23.18

EwingDead.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 rounds:
10 Pause Squat Jumps
10 Cossack Squat
10 High Knee Lunge + Twist
5 Inchworm
10 Duck Walk
10 Crab Extensions
10 Scap Pull ups
10 Kip Swings

CONDITIONING:
CrossFit Open 18.1
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell S2OH (50/35)
14 /12-cal. row

Dumbbell HC+J must be 5 on one arm, then 5 on the other.

Official Scale is Hanging Knee Raises and (35/20) DBs. If you're signed up for the open, you need to use this scale-- If you aren't officially signed up, we'll scale however we feel is appropriate for you!

Justin McClintock