Crescent City Crossfit – Ignite
warm up
90 Seconds Any Machine
-then-
1 Round:
6 Up to Down Dog
12 Glute Bridges
12 Scorpions (6 ea)
12 Step Back Lunge w/ Twist
6 Boot Strappers
6 Banded Pass Throughs
12 Banded Strict Press
Then
-60 Sec Machine–
CrossFit Games Open 24.1 Scaled (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: 20lb dumbbell
M: 35lb dumbbell
Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Scaled (Ages 16-54) click here
DB Warm Up with Coach
4 Rounds for Quality (No Measure)
-5 Tempo Ring Rows (5 second hold at rings, SLOW lower)
immediately into
-100 Meter Easy Jog or 200 Meter easy bike)
-Rest 1 Min b/w Rounds-
