WARM UP – MOBILITY
** Grab a light DB **
Dynamic running warmup
Calf warmups & stretches
Low back & hamstring stretches
Warmup DB snatch & box step-ups / jump overs
WOD A
CROSSFIT OPEN 21.2 & 17.1 (RX)
For time:
10 dumbbell snatches (alternating)
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box
Time cap: 20 minutes
For 604 scoring – add uncompleted reps as seconds to 20:00, but for the CrossFit games score you must record # of completed reps
CROSSFIT OPEN 21.2 & 17.1 (SCALED)
For time:
10 dumbbell snatches (alternating)
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 35-lb. dumbbell and 20-in. box, step-ups OK
Women use 20-lb. dumbbell and 20-in. box, step-ups OK
For 604 scoring, add uncompleted reps as seconds to 20:00, but for the CrossFit Games score you must record # of completed reps.
WOD B
Coach led mobility + 80s Love Songs!
