CrossFit Games Open Workout 17.4 - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

CrossFit Games Open Workout 17.4

CrossFit Games Open Workout 17.4

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three rounds:

Minute easy row/minute hard row

10 KB Swings

10 Push Jerks

Mobility: hips, hammies, t-spine

WOD Prep

2-3 sets

6-8 deadlift (game weight/pace)

6-8 wall ball

8 row cal

2-4 HSPU

*Catch breath between rounds.

Metcon

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

CrossFit Games Open 16.4 and 17.4 Masters 55+ (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 185# / 125#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Push Press, 95# / 65#

CrossFit Games Open 16.4 and 17.4 Masters 55+ Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 14# / 10#

55 Calorie Row

55 Push Press, 65# / 45#

There are no comments yet, but you can be the first



Leave a Reply