WARM UP – MOBILITY
Dynamic running warm-up + dynamic hip and shoulder joint rotations
Pre-squat hip openers, Thoracic rotations, Scorpions, cobra push-ups etc.
Warm-up / review:
Barbell Thruster / squat clean thruster
Burpee pull-ups & Shuttle runs
—
Set up for 2 x 20 min heats.
WOD A
CROSSFIT OPEN 23.2 A – RX
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups*
10 shuttle runs (1 rep = 25 ft out + 25 ft back)
*Add 5 burpee pull-ups after each round.
— OR —
CROSSFIT OPEN 23.2 A – SCALED
Complete as many reps as possible in 15 minutes of:
5 burpees*
10 shuttle runs (1 rep = 25 ft out + 25 ft back)
*Add 5 burpees after each round
CROSSFIT OPEN 23.2 B – RX & SCALED
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)
ACCESSORY
Cool down, Roll, Stretch, Mobilize
