**Friday – March 4th**

3
Mar

**Friday – March 4th**

Crossfit Cle – CrossFit

View Public Whiteboard


Round 2! Let’s move some barbells!

Warm-up

Warm-up (No Measure)

4 minute circuit:

6 jumping spiderman

8 up dog/down dog transitions

16 plate hops

14 banded hamstring lockouts R/L

7 thread the needle R/L

1 minute R/L pigeon pose

Restarter right before the workout:

2 rounds, rest 30 seconds :

5 deadlifts (reduced load)

5 bar facing burpees (focused on pattern and efficiency).

Metcon

CrossFit Games Open 22.2 RX (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts

Bar-facing burpees

Time cap: 10 minutes

F: 155-lb Barbell

M: 225-lb Barbell
To learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here

CrossFit Games Open 22.2 Scaled (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts

Bar-facing burpees

Time cap: 10 minutes

F: 95-lb Barbell, may step over on burpees

M: 135-lb Barbell, may step over on burpees
To learn more about CrossFit Games Open 22.2 Scaled (Ages 16-54) click here

Accessory

Metcon (10 Rounds for reps)

5 rounds, not for time:

Larger set of double unders

Single set of strict pullups immediately followed by a long static hang (do 30 seconds or more if possible)
*Double unders should be viewed as a chance to practice building consistency while fatigued but not out of breathe. If you are still developing your double under, spend 30 seconds – 1 minute practicing.