Friday
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