1-5-18 Open Workout 17.1
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
500m Row
Then…
Quad Stretch
Knee to Chest
Soldier Kicks
Side Lunge
Active Spiderman
Active Samson
Inch Worms
Cat Cows
Down Dog to Pigeon
Scorpions
Metcon
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes
CrossFit Games Open 17.1 Scaled (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 35-lb. dumbbell / 20-in. box (step-ups OK)
F: 20-lb. dumbbell / 20-in. box (step-ups OK)
Time cap: 20 minutes
Cool Down
Metcon (No Measure)
Mobility/Stretching:
Pigeon Pose (2 min/side)
Seated Forward Fold (1 min)
Child’s Pose (1 min)
Seated Cross Shin (1 min/side)