Warm-up
Spend 2 minutes in Z1
Then group mobility session based on workout
2 rounds
10 push-ups
5 strict pull-ups or ring rows
After the generic warm-up, complete
3 rounds of ascending weight and complexity
10/8/6
Thrusters
Kip swings, kipping pull-ups, kipping C2B
Strength
Spend some time working up past the weight you’re going to use in the WOD
WOD
CrossFit Open WOD 18.5
7 min AMRAP
3 thrusters (100/65#)(65/45#)
3 C2B
6 thrusters
6 C2B
9 thrusters
9 C2B
12 thrusters
12 C2B
15 thrusters
15 C2B
18 thrusters
18 C2B
If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Accessory Work
3 rounds
250m row
20 push-ups
15 banded pull-aparts
Nice easy pace here. Meant to be an accessory piece.
