Friday 2.23.2018

*Reminder: Tonight is our first "Friday Night Lights" of the CrossFit Open, starting at 6:30pm.  If you plan to compete, Please be sure that you have registered, and expect an email from Alecia at some point today with your heat time!

"FITNESS"

A. CrossFit Open Workout 18.1 (Scaled Division):Complete as many rounds and reps as possible in 20 minutes of:8 Hanging Knee Raises10 Single Arm Dumbbell Hang Clean & Jerks (35/20 lb) -- 5 each arm14/12 Calorie Row (or 12/9 Calorie Assault Bike, or 200 Meter Run)B. Every minute, on the minute for 10 minutes (2 sets of each):Minute 1 – Banded Face Pulls x 15-20 repsMinute 2 – Couch Stretch Left Leg x 45 secondsMinute 3 – Couch Stretch Right Leg x 45 secondsMinute 4 – Tempo Push-ups x 8-12 reps @1111Minute 5 – Face-up Chinese Plank x 45 seconds

"PERFORMANCE"

A. CrossFit Open Workout 18.1Complete as many rounds and reps as possible in 20 minutes of:8 Toes to Bar10 Single Arm Dumbbell Hang Clean & Jerks (50/35 lb) -- 5 each arm14/12 Calorie RowB. Every minute, on the minute for 10 minutes (2 sets of each):Minute 1 – Banded Face Pulls x 15-20 repsMinute 2 – Couch Stretch Left Leg x 45 secondsMinute 3 – Couch Stretch Right Leg x 45 secondsMinute 4 – Tempo Push-ups x 8-12 reps @1111Minute 5 – Face-up Chinese Plank x 45 seconds

"COMPETITION"

You can find today’s workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

Row 1k @85-90%Rest time = work timex 5