Friday, March 24, 2017

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

STRENGTH

Deadlift (1×3+)

Glute-Ham Raises (3×10)

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