MobTown CrossFit – CrossFit
Warm-up
1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Movement Prep/Activation and Increasing Heart Rate
3-4 sets (building from easy to moderate)
1:00 jog
1:00 ski (or row)
then 2-3 Sets
5-10 Inchworm
5 Spider-Man lunge stretch (each side)
10 Hanging Scap Retraction
5 Kip to Swing
2-3 Strict Pull-Up
3 shuttle runs (work on transition, rhythm and hand/foot placements. Start moderate and build speed each set)
4. Workout Prep
1 Set (at workout pace):
2 burpee pull-ups
2 shuttle runs (1 rep = 50ft aka 25ft out and back)
MAKE SURE YOUR HEART RATE I ELEVATED AND READY TO GO! DO NOT GO INTO THIS ONE COLD!
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