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Workout of the day: Saturday 2.24.18 Posted by admin on February 23, 2018 • No comments

REMINDER: There is no community workout today. Instead we will be hosting our intramural team workout 18.1 from the CrossFit Open starting at 9am. Feel free to come early to get a good heat spot and stay after for a party hosted by team Texas Cannons! Bring your favorite drinks and be ready to have some fun!
Good luck to everyone today!

A. Suggested Warmup:
Foam roll top to bottom
1:00 Banded Shoulder distraction each side
2:00 Couch Stretch each side
5 sets of:
10 Assault Bike Cals
10 KB Swings
then,
3 sets of:
3 T2B
3 DB HPC&J
6 SDHP

B. CrossFit Open 18.1

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14/12-cal. row

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Scaled: (Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell

Teenagers 14-15:
Boys use 35-lb. dumbbell
Girls use 20-lb. dumbbell

Scaled Teenagers 14-15:
Boys perform hanging knee-raises, use 20-lb. dumbbell
Girls perform hanging knee-raises, use 10-lb. dumbbell

Masters 55+:
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell

Scaled Masters 55+:
Men perform sit-ups, use 20-lb. dumbbell
Women perform sit-ups, use 10-lb. dumbbell