CrossFit – Fri, Feb 24

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

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