Friday - 3/24/2017

Warm Up:

10m of each:

-Bear Crawl

-Lunge + Squat

-Spider Crawl

-Lunge + Squat

-Bunny Hops

-Toe Pull

-Leg Pull

-Toe Walk

-Heel Walk

-High Knees

-Butt Kickers

-Outside of foot

-Inside of foot

20 Single-unders

9 Front Squats, empty barbell - focus on leg drive

15 Single-unders

9 Push Press, empty barbell - focus on leg drive

10 DUs

9 Thrusters, empty barbell - focus on leg drive

10 DUs

5 Thrusters at working weight

10 sec REST

4 Thrusters at working weight

3...2...1...GO!!!

 

Metcon: "CrossFit Open 17.5"

10 RFT - 40 min CAP

9 Thrusters

35 DUs

Rx: 95/65, Double-unders

Scaled: 65/45, Single-unders

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

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