FCF #389

  • WARMUP
  • Hip 90/90 3 each side w 5 sec drag
  • 20 PVC Pass Throughs
  • Animal Walks
  • Primer
  • * Bike 5:00
  • * Warm up to 60-80% Squat Clean
  • *
  • * 3 Rounds:
  • * 4 Dumbbell Squats
  • * 6 Bar Facing Burpees
  • * After the Primer, rest as long as it takes to get your heart rate back down to a very comfortable place. Just don’t let yourself get cold or tight.
  • *
  • * Workout 18.2
  • * 1-2-3-4-5-6-7-8-9-10 reps for time of:
  • * Dumbbell squats
  • * Bar-facing burpees
  • * Men use 50-lb. dumbbells, Women use 35-lb dumbbells
  • *
  • * Workout 18.2a
  • * 1-rep-max clean
  • * Time cap: 12 minutes to complete 18.2 AND 18.2a
  • * For workout variations go the the CrossFit Games link:
  • * https://games.crossfit.com/workouts/open/2018/2?division=1&workout_type=rx
  • *
  • * Cool Down
  • * Post WOD Flush, 20 minutes on Bike or Rower at conversational pace.