WARM UP – MOBILITY
Big dynamic joint warm and full body stretch
Hips / Hamstrings / Low back / Pecs / Overhead
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Warm-up / Review: Dumbbell Snatch + Burpee over the DB
Review movement standards etc.
Partner up and judge / count for each other (even if you are not doing the Open!)
WOD A
CROSSFIT OPEN 24.1 (RX)
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
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*Time cap: 15 minutes
50/35lb DB
– Add uncompleted reps as seconds for Zen Planner (total reps for CFG site)— OR —CROSSFIT OPEN 24.1 (SCALED)
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
—
*Time cap: 15 minutes
35/20lb DB
– Add uncompleted reps as seconds for Zen Planner (total reps for CFG site)
ACCESSORY
2-3 rounds: rest as needed
16-20 Alt. DB bicep curls
15-20 Banded tricep press downs
15-20 V-ups or Tuck ups
