2 min cardio
10 Jumping Jacks
10 Worlds Greatest
10 Air Squats
5 Push-up to Down Dog
Warmup to your squat weight
3 sets of 5
3 sets of 3
*Do not superset these. Do all of the Back Squats, then all Front Squats. If you are using a DB or KB, do 3 sets of 8 BS and 3 sets of 5 FS
SUPPORT YOUR LOCAL BOX FUNDRAISER WORKOUT #1
(Get signed up at games.crossfit.com and input your scores!)
10 min. AMRAP:
9 dumbbell snatches, right arm
9 dumbbell snatches, left arm
♀ 35 lb. ♂ 50 lb.
*It looks like the scaled version would be any other variation other than as prescribed
Notes: The sequence for this workout is 10 squats followed by 9 snatches with the right arm. Then, 10 push-ups followed by 9 snatches with the left arm. Once you complete the round, return to the squats and continue working until you reach the 10-minute time cap.
If you don’t have access to dumbbells, choose an object you can safely move from the ground to overhead in one motion. For all three movements, choose a weight or modification that allows you to work continuously within the range of motion for the duration of the workout.
Your score will be the total number of repetitions completed before the 10-minute time cap.
Foam roll legs, or use a PVC or broom stick or something similar to rub out the quads, hamstrings and calves.