Indian Land CrossFit – Open Gym
Warm-up
3 MINUTE BANDED ANKLE DISTRACTION
1 MINUTE BANDED ELBOW OPENER
20 BANDED GOOD MORNINGS
20 ALTERNATING ELPHANT TOE TOUCH
20 BAR KIPS
+
2-3 MINUTE SHUTTLE RUN PRACTICE (W/ NO TOUCH IN THE WARM UP)
+
6-10 THRUSTER SINGLES
Metcon
A.: 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.
A SCD: 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.
B.: 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
Cool Down
FOLLOW PLIABILITY OR BELOW:
*FOAM ROLL MID BACK
*BB QUAD SMASH
*OLYMPIC WALL SQUAT