CrossFit Open Week 5 Day 1

Build Your Relationships like you Build Your Fitness.

Pre Warmup

5:00 Foam Rolling

2:00 Eagle Pose, each side

https://youtu.be/B1nbvdYoP9g?t=56

2:00 Twisted Cross, each side

https://www.youtube.com/watch?v=fhpnyFPjICc

Warm-up

3 Rounds

250m Row
10 Handstand Shoulder Taps
10 Wall Balls

20# to 10'
14# to 9'

Rx/Scaled
30s Nose-and-Toes Handstand Hold

Bootcamp
Plank in Pushup Position
14/10# to 9'/8'

Warm-up

3 Rounds
200m Run
5 Jumping Muscle Ups
5 Jumping Squats

Rx+
2 Strict Muscle Ups

Scaled
Low Ring Turnovers

Ring Turnovers: https://www.youtube.com/watch?v=xLJjdiAqeqI

Bootcamp
Ring Rows

Weightlifting

Snatch (2 Reps Every Minute For 10:00)

Full Squat

Start at 95/65 and work up
with no misses

Rx+ Start at 115/75
Scaled Start at 45/35

Bootcamp
10 Reps — Dumbell Snatch
Squat if possible
35# / 20#

Metcon

12:00 AMRAP

9 OHS (115/75)
15 Pullups
21 Double Unders

Rx+ 135/95

Scaled
9 OHS 95/75
15 Jumping Pull Ups
21 Single-Single-Double DU

Bootcamp
9 KB Swings (35/25)
15 Jumping Pullups
21 Single Unders