Power CrossFit – CrossFit
WARM-UP
Take as much time as you need to warm up Open athletes. It’s our last Open WOD this year and I’m happy to say it has been a good run. There were PR’S and overall improvement in every athlete.
-Foam roll your upper back w/active shoulders then Foam roll w/your head resting on the floor.
-Hip openers
2 x 10-15 Reps:
-Single unders
-Double unders
-Air Squats
-Lateral lunges
-Push-ups to downward dog
-Light thrusters
WOD
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
CrossFit Games Open 17.5 Scaled (Time)
10 rounds for time of:
9 thrusters 65# / 45#
35 single-unders
*40 minute time cap
CrossFit Games Open 17.5 Teens 14-15 (Time)
10 rounds for time of:
9 thrusters 65# / 45#
35 double-unders
*40 minute time cap
