Monday - 11/6/2017

Warm Up:

10m of each:
-Bear Crawl
-Lunge + Squat
-Spider Crawl
-Lunge + Squat
-Bunny Hops
Dynamic Running Warm Up
35 Single-unders
9 Front Squats, empty barbell - focus on leg drive
35 Single-unders
9 Push Press, empty barbell - focus on leg drive
20 DUs
9 Thrusters, empty barbell - focus on leg drive
20 DUs
5 Thrusters (95/65)
10 sec REST
4 Thrusters (95/65)

 

"CrossFit Open 17.5"

10 RFT - 40 min CAP
9 Thrusters
35 DUs

Rx: 95/65, Double-unders
Rx, Teen 14-15 & Masters 55+: 65/45, Double-unders
Scaled: 65/45, Single-unders

Scaled, Teen 14-15 & Masters 55+: 45/35, Single-unders