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3.24.17: 17.5 CrossFit Open Workout

CrossFit Lacertus – CrossFit

Warm-up

400 m Run/Row

THEN

3 rounds:

• 20 sec Pigeon Pose Right

• 20 sec Pigeon Pose Left

• 20 sec Spiderman Lunge Right

• 20 sec Spiderman Lunge Left

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

THEN

2 rounds:

• 10 PVC Passthroughs

• 10 PVC Good Mornings

• 10 PVC Overhead Squats

THEN

10-8-6-4-2 reps:

• Barbell Thrusters

10 DUs/Singles

*Increase weight each set: 45/35#, 75/55#, 95/65#, 115/80#, 135/95#*

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

CrossFit Games Open 17.5 Masters 55+ Scaled (Time)

10 rounds for time of:

9 thrusters 45# / 35#

35 single-unders

*40 minute time cap

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