Warm-up Drills
I. Row 2:00
II. Dynamics & Mobility (Posterior chain, Squat & Front Rack/Overhead Emphasis)
III. Movement Review and Thruster warm-up
Impact/Focus: Thruster, Shuttle Run & Burpee Pull-ups
10:00 or 5 Rounds on the 2:00 practicing movements for Running & Burpee Pull-ups +
Warm-up for Thrusters (from the deck)
Post scores to comments.
“23.2A”
Complete as many reps as possible in 15 minutes of:
5 x Burpee Pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 x Burpee Pull-ups each round
“23.2B”
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max Thruster (from the deck)
Notes: Workout description and scorecard link found HERE.
Post scores to comments & the CrossFit Open homepage.
