CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Groin mobility, then:
20 walking lunges arms o/h
10 bodyweight renegade rows
6 DB Power Cleans – Light
Metcon
CrossFit Games Open 18.1
Adults will perform either the Rx or the Scaled version – the weights are fixed for each, there will be no further scaling unless for injuries etc.
Rx: 22.5/15kg
Scaled: 15/10kg
Teens: 10/5kg
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
Crossfit Games Open 18.1 Teens Scaled (Ages 14-15) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Hanging Knee Raises
10 Dumbbell Hang C&J 20/10 lb
14/12-Cal Row