Friday
Warm-up
GENERAL WARM-UP
AMRAP X 4 MINUTES
6 Push-ups
8 Kipping Swings
10 Air Squats
AMRAP X 4 MINUTES
6 Push-ups
8 Kipping Swings
10 Air Squats
-THEN-
SPECIFIC WARM-UP
AMRAP X 6 MINUTES
:30 Barbell Press to Overhead Hold
:30 Slow Elbow Punches
:30 Squat Hold (No Barbell…focus on opening up the bottom of your squat)
Extended Warm-up
Thruster (1×3)
Workout
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
Build to a Moderate Set of 3 Thruster