OPEN WOD 22.1
Complete as many rounds as possible in 15 minutes of:
3 Wall Walks
12 Dumbbell Snatches 50/35 55+/Teens 14-15 35/20
15 Box Jump-Overs 24/20″
Scaled = Scaled wall walks, 35/20 dumbbell, may step on box jump-overs
Foundations = 3 Bear Crawls, 20/10 dumbbell, 12″ box step-overs
For complete movements standards and workout details, click here.
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Arrive early to warm-up on your own!
3-5 minutes of light jogging or biking
3-4 minutes of general stretching
Inch worm into 10 second plank hold, inchworm into 10 shoulder taps, inchworm into 3 push-ups, 10 second handstand hold on wall
3 cycles of spiderman stretch on each side, 3 cycles of cat/cow, 10 second bird dog hold on each side, PVC pass throughs and helicopters, 10 active/inactive shoulders on pull-up bar or rings
4 DB deadlifts with each arm, 4 alternating box step-ups
4 DB SDHP each arm, 4 alternating step-up and over
4 DB S2O each arm, 4 box jump overs (practice standard)
8 alternating DB snatch (practice standard)
Then,
1-2 rounds of 1 wall walk
6 alternating DB snatch
6 box jump overs
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We will be performing OPEN WOD 22.1 for record in class all day today! Get signed up at games.crossfit.com and come throw down CFHSV style!
Learn more about the Open here!
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