Crossfit Garage – CrossFit
Warm-up
GENERAL
400m run or 500m row (EZ Pace)
Into…
AMRAP x 4
10 Up-Downs
10 Groiners
8 Leg Swings forward/back (Per Side)
8 Scap Pull-Ups
10 PVC Pass Throughs
Into…
AMRAP x 4
5 Burpees
8 Jumping Pull-Ups
8 Thrusters (Empty Barbell)
Metcon
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 23.2A 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.
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
Roll and stretch before leaving