Gym – CrossFit

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Warm-up (No Measure)

Warm-up: 12 min cap

10 Iron cross/RO2VS

10 Supermans

10 Down dog to lizard pose

10 Thoracic rotations ea side

20 Banded lateral walks ea way

2 Rounds

10 Russian KB swings

10 Goblet squats

4 Burpees over KB

Back Squat (3/3/3+)

20 min cap

Warm-up/ working weight:

5 @ 40%

5 @ 50%

3 @ 60%

3 @ 70%

3 @ 80%

(3+) @ 90%

This is week 2 of our second back squat cycle. Again… Base your warm-up/working weight on 90% of your 1RM, with 10lbs added to that 90%. DO NOT work off your 1RM.

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