Friday

BLK LBL Fitness Club – CrossFit®

Warm-up

**1. Movement Prep/Activation and Increasing Heart Rate**

Banded 7’s Shoulder Warmup

-into-

Hip Halo Warmup

-into-

3-4 Rounds

15/12 Calorie Row (Increasing pace each round)

10-15 Banded Good Mornings

10-15 Russian Kettlebell Swings (moderate weight)

5 Inchworms

3 Half Bottom Burpees, 3 Spiderman Lunge Stretch (each side)

3-5 Deadlifts (ascending weight)

4. Workout Prep

1 Set (at workout pace):

2 Deadlift (at workout weight)

2 Bar Facing Burpee

Metcon

CrossFit Games Open 22.2 RX (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts

Bar-facing burpees

Time cap: 10 minutes

F: 155-lb Barbell

M: 225-lb Barbell
To learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here