CrossFit – Fri, Feb 28

Announcements

Saturday Heat time Open! Reserve your spot now! Judges also reserve your avaliablity at the google sheet link below

Judges schedule

CrossFit Open Register Now! Last chance! games.crossfit.com

CrossFit Templum – CrossFit

View Public Whiteboard

General Warm-up

2 sets:

:20 jumping jacks

:20 mountain climbers

:20 Superman arch-ups

:20 up-downs

:20 walking lunges

:20 burpees

Specific Warm-up

Dumbbell hang power clean to overhead progression:

3 DB Hang swing/arm

3 DB Hang shrug/arm

3 DB Clean/arm

3 DB Clean to overhead/arm

2 sets:

3 lateral burpees over the dumbbell

3 dumbbell hang clean-to-overheads

Walking lunge (15 ft)

– Rest 1:00 between sets.

Metcon

CrossFit Games Open 25.1 Rx (Ages 16-54) (AMRAP – Rounds and Reps)

As many rounds and reps as possible in 15 minutes of:

3 lateral burpees over the dumbbell*

3 dumbbell clean-to-overheads*

30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

F: 35-lb (15-kg) dumbbell

M: 50-lb (22.5-kg) dumbbell
To learn more about CrossFit Games Open 25.1 Rx (Ages 16-54) click here
Masters and Scaled: 20/35#

Masters scaled and beginner: 10/20#