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Afternoon Sign-Up for 23.2
12th State CrossFit – CrossFit
Warm-up
Stage 1
10:00 Aerobic Warm up
*Jog/Machine Prep
Stage 2
3 RDLS 3 Bent Over Rows 3 Upright Rows
2 Rounds:
5 Strict Press 5 Front Squat 5 Thruster
3 Push Ups + Frog Hop
2 Rounds
5 Scap Pull Ups + 5 Kip Swings + 1 Burpee Pull Up
Stage 3
Alternate Between Movements Until You Hit Opening Barbell Weight
1-2 Thrusters Building in Weight
1-3 Shuttle Run Practices (Build in tempo)
Stage 4
Any final mobility or lung prep needed to feel ready for game time!
HAVE FUN! 🙂
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.