Friday, 24 March, 2017
WARM UP – MOBILITY
Big dynamic full body warm-up + hip / shoulder / thoracic rotations
Pre-squat hip openers.
Green band: overhead & front rack stretch
—
Review WOD, standards & scaling options
Heat 1: warm-up with 2-3 quick rounds of 5-7 thrusters + 10-15 Double-unders (Start w/ an empty bar and build to working weight)
Heat 2: As soon as the athlete you’ve judged finishes (fill out the score card) then run through the warm-up and get ready to go.
WOD A
CROSSFIT OPEN 17.5 (RX)
10 rounds for time of:
9 thrusters, 95/65 lb.
35 double-unders
– OR –
CROSSFIT OPEN 17.5 (SCALED)
10 rounds for time of:
9 thrusters, 65/45 lb.
35 single-unders
ACCESSORY
Cool down, Roll, Stretch, Mobilize
(Watch, Cheer, Socialize!!)
