Friday
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