CF Open 18.5

Bluprint Fitness – CrossFit Open

Warm-up

3 Min Row/Ride/Ski

PT/Air Squat/Basic Kip 2x10e (30s)

BB Rack Rotation + Thruster 2x5e +5 @ Bar (30-60s)

5-7 Min Ath Specific Warm-Up

Conditioning

Warm-up

3 Min Row/Ride/Ski

PT/Air Squat/Basic Kip 2x10e (30s)

BB Rack Rotation/FS 2x5e/5 (30-60s)

5-7 Min Ath Specific Warm-Up

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (2 Min Each)

Foam Roll Lats (1 Min Each)

Lax Ball VMO Smash (1 Min Each)

CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.