Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation:
Crossover symmetry or Banded 7’s into
3 Rounds:
1 min Row (first round easy, second and third rounds moderate)
3 Push-up + Seal pose + Push-up + Downward Dog
3 Dumbbell Snatch/arm (first round light, build towards workout weight)
2. Workout Prep
1 Round Slow (practice transitions and footwork):
2 Dumbbell Snatches, arm 1
2 Lateral Burpees Over Dumbbell
2 Dumbbell Snatches, arm 2
2 Lateral Burpees Over Dumbbell
CrossFit Games Open 24.1 Rx (Ages 16-54) (Time)
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
F: 35lb dumbbell
M: 50lb dumbbell
Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Rx (Ages 16-54) click here