Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
EMOM 9
1) 5 Russian Swings + 8 Box jumps
2) 5 BTN Snatch Press + 5 OH squats
3) 40 Mountain climbers + 5 Spreads
Buns & Guns (No Measure)
AMRAP 12
15 BB curls
8 DB stepups
15 Bench dips
8 Banded Double bounces Goblets squats
Round table Renweil p.237 299.99 now 199.99 (AMRAP – Rounds and Reps)
AMRAP 12
2-4-6-8-10…
Alt DB snatches (45/25)
Ring rows
DB Walking lunges steps (45/25)
*every 2:00 8 cal row/bike
23.2 & 23.3 warm up
2 rounds
1 min row/bike/ run
Ankle rotations
Calf stretch 20s / side
10 Kb goblet squats
10 Russian swings
Specific warm up
Emom 5
Min 1: 3 thruster (light)
Min 2-3: 2 thruster (moderate)
Min 4-5: i thruster (heavy)
2 sets
3 burpee pull-ups
2 shuttle runs
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
