Hey Team!
We’ll be kicking off the 2022 Crossfit Open THIS FRIDAY FEBRUARY 25th at 5pm!
1) Be sure to sign up here: https://games.crossfit.com/
2) Get excited for the most fun time of the year 🙂
Warm Up:
:30 single-unders (both feet)
15 pulls on the rower
:30 single-unders (right leg only)
15 pulls on the rower
:30 single-unders (left leg only)
15 pulls on the rower
:30 single-unders (alternating feet)
15 pulls on the rower
:30 single-unders or double-under practice
15 pulls on the rower
:30 single-unders or double-under practice
Skill Work:
Accumulate with a partner:
60 burpee box jump-overs (20/24 in)
Break up the reps as needed
WOD:
10 rounds for time with a partner:
20 double-unders
14/20-cal. row
20 double-unders
Alternate rounds with a partner
Intermediate:
10 rounds for time with a partner:
:20 double-unders
14/20-cal. row
:20 double-unders
Alternate rounds with a partner
Beginner:
10 rounds for time with a partner:
20 single-unders
7/10-cal. row
20 single-unders
Alternate rounds with a partner
Movement scaling options:
Double-unders: :20 of attempts, 20-30 single-unders (depending on proficiency)
Row: Calories, bike (same number of calories)
Alternate Workout:
Limited Equipment:
10 rounds for time with a partner:
20 double-unders
200-m run
20 double-unders
Alternate rounds with a partner.
Cool down:
Accumulate
1:00 lacrosse ball foot roll/foot
1:00 sit and reach