Kurt is still a princess

Workout Key: 

All workouts are written for unweighted/bodyweight (black text)

Red – Kettlebell 

Green – Sandbag

Blue – Dumbbell

Purple – wallball

Warm Up

 8 minutes:

60 seconds – No Push Burpees  

60 seconds – Field Goal Post Face Down Scorpion

60 seconds – Scap Push Ups 

60 seconds – Wrist/forearm stretching

60 seconds – Mountain Climbers 

60 seconds – Slow Hand Release push ups

60 seconds – Straight Leg Sit Ups  

60 seconds – Own Stretching 

Weightlifting

Every 90 seconds, for 12 minutes (8 sets):

Floor Chest Press x 10 reps @ 2020

Or 

Push Ups x 5-8 reps @ 2020 (or) Once Tempo is not held – Set is over

Metcon

“CrossFit Games Open Event 18.1” – Home Version 

Complete as many rounds and reps as possible in 20 minutes of:

8 V-Ups

20 Mountain Climbers  

Or 10 Single-Arm Kettlebell Hang snatches (5 each arm)

Or 10 Sandbag Clean & Jerks 

Or 10 Single-Arm Dumbbell Hang Clean & Jerks (5 each arm)

Or 10 Wallballs 

14 No Push Burpees (Burpee without the pushup)