Warm-Up | Performance
One set of:
“Banded Pushing Warm-up”
Pallof hold x 30 seconds per side
Banded Press x 10 reps high, 10 reps chest level, 10 reps towards floor
Banded Tricep Extensions x 10 reps
Lat Press-Down x 10 reps
Followed by…
Two sets of:
Scapular Pull-up x 10 reps
Kip Swings x 10 reps
10 Empty Barbell Shoulder Press
Then…
A.
“CrossFit Games Open Event 22.3”
For time:
21 Pull-Ups
42 Double-Unders
21 Thrusters (95/65 lbs)
18 Chest-to-Bar Pull-Ups
36 Double-Unders
18 Thrusters (115/75 lbs)
15 Bar Muscle-Ups
30 Double-Unders
15 thrusters (135/95 lbs)
Time Cap: 12 Minutes
B.
Three sets of:
Rear-Leg Elevated Kang Squats x 6-8 reps each leg @ 4211
Rest 45 seconds between each leg
12:15
186 reps
169
Pull gymns sub by one arm kb rows (20kg) every round
Banded thrusters
Du sub by 2 claps jumps
8:18
A: scaled. 5 thrusters on the last set
B: 35 lb dumbells first round then 25s for the last 2
Women’s weight on the last bar is 85 not 95. If you want to compare scores.
I did 95. Great lol