01/10/2020

Encinitas – Group Class

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Warm-up

Run 200m

25′ each side Quadruped “table top position” banded side step

10 Banded Clam Shells

10 Banded Squat in front of a squat rack

8x 1/2 kneeling DB Shoulder Press

8 DB Windmill each side

a few PVC pass thru

5 PVC OHS

8 BB OHS

2-3 min of Mobility as needed

Strength

Overhead Squat

60%/4

65%/2

70%/2

75%/2

80%/2

85-90%/1 reps x 5 sets

Overhead Squat

Metcon

18.2: 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