For the CrossFit Open WODs, I’ll publish a suggested warm-up designed to get the blood flowing and loosen the muscles, followed by suggested stretches, followed by a short primer, a high-intensity 2-4 minute burst to help prepare your body and nerves to move at intensity.

Warmup
3 rounds
10-30 Double Unders
4-8 Push Ups
10m Duck Walk

Stretch
2 sets of 6 calf raises per side
Foam Roll Calves and Kettlebell smash Achilles
1 minute puppy dog with hands on a box
1 minute per side Lizard stretch
1 minute per side Pigeon stretch

Primer
Row 100m
4 Alternating Dumbbell Snatch
4 Burpee Box Jump Overs
Row 200m
6 Alternating Dumbbell Snatch
6 Burpee Box Jump Overs

Rest 5-10 minutes after the primer before doing the WOD.

17.1
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

Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box

Time cap: 20 minutes
Familiarize yourself with the movement standards before Friday:

And watch 2016 3rd Place Fittest Man (Patrick Vellner) and 4th Place Fittest Man (Brent Fikowski) perform 17.1

QuickFit
5 rounds
1:00 bike (calories)
1:00 5 Kettlebell Deadlifts + 10m farmers carry
1:00 burpees
1:00 rest