Warm-Up | Performance & Fitness
One set of:
Assault Bike x 3 minutes nasal breathing only
Followed by…
Two sets of:
Single-Arm Dumbbell Push Press, Left x 5 reps, right into
Dumbbell Waiter’s Carry, Left x 50 feet
Single-Arm Dumbbell Push Press, Right x 5 reps, right into
Dumbbell Waiter’s Carry, Right x 50 feet
Broad Jump x 3 reps, each for max distance
Nose to Wall Hold x 30 seconds
Then…
“CrossFit Games Open Event 22.1″
Complete as many rounds and reps as possible in 15 minutes of:
3 Wall Walks
12 Dumbbell Snatches (50/35 lbs)
15 Box Jump-Overs (24″/20”)
5
6R + 19 reps
7 + 20. 5 better than the Open score. Hurt as much as I remember. Yuck. 🤮
6 + 1
8
A. 2 rds baseline interval capacity test
B. 22.1 – 6 rounds
C. 3 rounds of
50’ sled push
50’ sled pull
12 GHD
5+26 oof. Definitely kicking g my but getting back into this
6+15
7+2
Rx: 6 rounds 26 reps
5rds
5 rounds and 6 box jump overs.
50 lbs
24”
Thanks for making these workouts free; they’ve been kicking my butt.