CFGoodLife – CrossFit
Warm-up (No Measure)
2 times through-
30 single unders
10 air squats
10 pvc pass throughs
5 kipping swings
5 rings rows
On the rig-
banded hip flexor and hamstring stretch
calf stretch
Then-
hip opener on the wall
shoulder opener on the wall
wall taps
pigeon pose
With a barbell
10 good mornings
10 shoulder opener on back rack
OHS-build to your metcon weight
Build to weight of dumbbell snatches
Crossfit Games Open 18.3 (Ages 16-54) (Time)
2 rounds for time of:
100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)
2 rounds for time of:
100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches 35/20 lb
100 single-unders
12 chin-over-bar pull-ups
Time cap: 14 minutes