BLK LBL Fitness Club – CrossFit®

Warm-up

1. Banded 7s – perform 7 reps of each movement

– into –

2. Mayhem Hip Halo Activation

3. 22.1 Movement Prep/Activation and Increasing Heart Rate

3-4 Rounds

:30 Cardio

1 Halfway Up the wall Walk Walk (practice your technique for the workout)

5 Single Arm Dumbbell RDL (moderate) (each side)

5 Single Arm dumbbell Russian Swings (moderate) (each side)

5 Single Arm dumbbell Presses (moderate) (each side)

10 Box Jump (with step down)

4. 22.1 Workout Prep

1 Set (at workout pace):

1 Wall Walk

2 Dumbbell Snatches (at workout weight)

2 Box Jump-Overs (at workout height)

Metcon

CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

F: 35-lb. dumbbell, 20-in. box

M: 50-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here