CrossFit Open Week 1
Feb 25, 2017 · 1 min read
Pre Warmup
1 mi bike or 400m run or 750m row (2:10–2:40 / 500m, 23 strokes / min)
5:00 foam rolling
Warm-up
30 Jumping Jacks
20 High Knees
10 Kipping Swings
5 push ups
0 Burpees
5 Push Ups
10 Kipping Swings
20 High Knees
30 Jumping Jacks
Warm-up
Scapular Rotations
Warm-up
4:00 AMRAP
5 Jumping Squats
5 DB Push Presses
Metcon
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes
