Friday
Warm-up
Warm-up
400m Run or 2:00 Bike…
Into…
Into…
3 SETS
10 Bodyweight Kang Squats
8 Up-Downs*
6 Groiners w/ Thoracic Twist
*Round 2 – Burpee + Crawl-Up / Round 3 – Burpee
**9:00 Cap…goal is to get sweaty, open up lower back / hip flexors, and build motor pattern for burpee
Workout
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
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 155-lb Barbell
M: 225-lb Barbell
Workout Option
Metcon (AMRAP – Rounds and Reps)
"NON-OPEN OPTION"
AMRAP x 10 MINUTES
6 Deadlifts (225/155)|(155/105)
6 Bar Facing Burpees
100m Run
AMRAP x 10 MINUTES
6 Deadlifts (225/155)|(155/105)
6 Bar Facing Burpees
100m Run
(Score is Rounds + Reps)
