CrossFit Open Week 1

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

https://games.crossfit.com/workouts/open/2017/17.1