**Friday – March 19th**
Crossfit Cle – CrossFit
The dumbbell has arrived!
Warm-up
Warm-up (No Measure)
High knees down
Butt kicks back
Lunge and twist
High kick, floor touch
2 rounds, mobility between rounds:
6 spiderman and windmill
6 sumo foldover
6 bottoms up kettlebell strict press (each arm and in an active lunge (opposite leg forward))
6 kettlebell Romanian deadlift
6 kettlebell swing
Mobility:
1 minute lacrosse ball around shoulder blade (EA)
1 minute banded crossover to crossopen (EL)
1 minute half pigeon (EL)
Do 3 small rounds with quick transitions:
6 dumbbell snatch
3 burpee box over
Metcon
Crossfit Games Open 21.2 RX (Ages 16-54) (Time)
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
F: 35-lb. dumbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box
Time cap: 20 min
To learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click here