CrossFit Modern – CrossFit
Warm Up
General
3 Min Row, Bike, or Run
3-5 Cat Cow
10/10 Shoulder Dip + Rotation
3/3 WGL
Specific
2 Sets
10s Planks
10 Banded High Pull
10 Banded Good Morning
7/7 SA DB Press
5 Min to build to starting weight
Shoulder Press
E2M for 12 Min
5 Pause Shoulder Press
pause at eye level, then finish.
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
Recent Comments