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Friday: March 24th, 2017 & Final CrossFit Open WOD!

23
Mar

Friday: March 24th, 2017 & Final CrossFit Open WOD!

Alpine CrossFit – CrossFit

Warm-up

A: Warm-up (No Measure)

General Warm-Up:

3:00 Row

-Negative Splits/Faster Pace each Minute

2 Rounds:

10 Sampson Lunge

1 Wall Walk

10 Air Squats

30s Downward Dog Hold

30s Single Jump-Rope Skips

MOB:

2-3 Minutes each Hold

-Banded Lunge

-Banded Pidgeon

60s ea. Arm

-Banded Bow n’ Arrow (Overhead Stretch)

Specific Warm-Up: 3-4 Rounds

Thrusters x 3 Reps (Building to WOD Weight)

10-15 UB Double Unders (Or Double Under Practice)

B: CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

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