CrossFit – Fri, Feb 24

Crossfit Chilliwack – CrossFit

Warm up

On a 4:00 clock:

1 shuttle run

5 light barbell thrusters (athletes can add weight as desired)

5 jumps to a pull-up bar

Pre workout Load-up

5-7 sets x 1 thruster building up to the first two attempts for 23.2B

Mini Round

1 set:

2 burpee pull-ups

2 shuttle runs (1-rep = 50 ft)

CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps)

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.

CrossFit Games Open 23.2B (All Divisions/Ages)

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)
To learn more about CrossFit Games Open 23.2B (All Divisions/Ages) click here

CrossFit Games Open 23.2A Scaled and Foundations (All Ages) (AMRAP – Reps)

Complete as many reps as possible in 15 minutes of:

5 burpees
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpees after each round.

Stretch

1 set:

1:00 alternating scorpion stretch

1:00 lying hip crossover