General Mobility:
1:00 Glute Foam Roll Per Side
1:00 Lat Foam Roll Per Side
1:00 Back Foam Roll
20 Band Overhead Pass-throughs
10 Dive Bombers
10 Unweighted Single-leg RDLs
10 Hip Extensions With A Pause
10 Lunges In Place With Torso Rotation
Strength movement:
5x5 Back Squat
Build to Heavy 5
Rest 1-2 minutes between
THE CROSSFIT OPEN WORKOUT 24.1
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
(50/35)
KG | (22.5/15)
*Time cap: 15 minutes
-Body Care
A) 3 Rounds For Quality:
10 Single-arm Kneeling Lunge Press With Dumbbell, Arm 1
10 Single-arm Kneeling Lunge Press With Dumbbell, Arm 2
30 Second Side Plank, Arm 1
30 Second Side Plank, Arm 2
B) 3 Rounds For Quality:20 Band Pull Aparts30 Second Hip Extension Hold
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