CrossFit 1/30

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Stay Strong CrossFit – CrossFit

Warm-up

3 Rounds

8 Lateral Box Step Ups/side

8 Band Presses

8 Ring Rows

8 SA DB High Pulls/side (light)

20 Hollow Rocks

20sec Banded OH Distraction/side

3 Wall Walks

Gymnastics

Handstand Push-ups

EMOM for 15mins

A) 5-10 Open Standard HSPU

B) 12/10 Cal Row

C) Rest

L1 (10/8 Cal)(Parallette Pike Push Up)

Rx (As written)

Rx+ (Max UB Open Standard HSPU)(15/12 Cal)

WOD

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