Warm-up
• 500 m Row
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Conditioning
CrossFit Open 17.1
For time (20 min time cap):
• 10 Dumbbell Power Snatch 50/35#
• 15 Burpee Box Jump Overs 24/20”
• 20 Dumbbell Power Snatch 50/35#
• 15 Burpee Box Jump Overs 24/20”
• 30 Dumbbell Power Snatch 50/35#
• 15 Burpee Box Jump Overs 24/20”
• 40 Dumbbell Power Snatch 50/35#
• 15 Burpee Box Jump Overs 24/20”
• 50 Dumbbell Power Snatch 50/35#
• 15 Burpee Box Jump Overs 24/20”