BLK LBL Fitness Club – CrossFit®

Warm-up

1. Movement Prep/Activation

Banded 7s Shoulder Warm Up

-into-

Mayhem Hip Halo Warm Up

2. Movement Prep/Activation and Increasing Heart Rate

2-3 Minute Bike or Row (easy to mod)

-into-

3-4 Rounds

10 Hanging Scap Retractions, 6 Kip to Swing, 2 Strict Pull Ups

30 Single Unders

6-10 Thrusters (empty bar)

0:40 Echo Bike (Fast)

3. Workout Prep

1 Set (at workout pace):

3 Pull Up

3 Thruster (at first workout weight)

2 Chest to Bar Pull Up

2 Thruster (at second workout weight)

1 Bar Muscle Up

1 Thruster (at third workout weight)

Metcon

CrossFit Games Open 22.3 RX (Ages 16-54) (Time)

For time:

21 pull-ups

42 double-unders

21 thrusters (weight 1)

18 chest-to-bar pull-ups

36 double-unders

18 thrusters (weight 2)

15 bar muscle-ups

30 double-unders

15 thrusters (weight 3)

Time cap: 12 minutes

F: 65 lb, then 75 lb, then 85 lb

M: 95 lb, then 115 lb, then 135 lb
To learn more about CrossFit Games Open 22.3 RX (Ages 16-54) click here