Wednesday 25th March 2020

Warm-up
2-3 mins of skipping

2 rounds of:
10 Air squats
10 Mountain climbers
10 Knee Push-ups

Then
2 rounds of
5 Burpees
10 Jumping Air squats

Practice a few reps of the thruster movement you are going to do in the workout.

Mobility work:
Hip flexor stretch
Calf pumps

Quarantine WOD
CrossFit Games Open 17.5 (Time)

10 rounds for time of:

  • 9 thrusters
  • 35 double-unders

    *25 minute time cap

If you’ve got a bar then great.
Otherwise for thrusters sub in the following:
1. Wall Balls
2. Single arm thrusters with DB or KB (alternate arms each round)
3. Plate thruster
4. Goblet squats (with KB or DB) – no press
5. Jumping air squats

That should give an option for everyone.

I believe everyone has a rope but if not, sub for 12 broad or box  jumps each round.
Otherwise singles or doubles. No need to double the amount for singles as that will be too many, just 35 singles per round.

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