Crossfit Lillington – CrossFit
Warm-Up
This short warm-up allows for 2 heats during class time. After warm up, gather plates and warm up thrusters to have first weights loaded.
• Coach: Demo the barbell thruster, shuttle run, and jumps to a pull-up bar.
• Athletes should jump to the bar they will use for the burpee pull-ups or burpees in the workout.
SPECIFIC MOVEMENT PREP | 4:00
• Athletes keep cycling through rounds for 4:00.
On a 4:00 clock:
1 shuttle run
5 light barbell thrusters (athletes can add weight as desired)
5 jumps to a pull-up bar
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 23.2B (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
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.