FRIDAY 4 MARCH 2022

Swole Friday

Warm-up

3x

10 Push-up

10 Ring Rows

10 Air Squat

10 Alt DB Hang Power Clean (light)

Note for Time:

20 Double DB Curl/Hang Clean 2×20/2×15

Into

Max Double DB Curl/Hang clean 2×15/2×10

Into

Max Double DB Curl/Hang Clean 2×10/2×7

20 Single Leg Bulgarian Split Squat (20/15)

Into

Max Single Leg Bulgarian Split Squat (15/10)

Into

Max Single Leg Bulgarian Split Squat (10/7)

*Left then right

Rest ~2 Minutes

For TIme

Teams of 2 (Can be done individually too):

3 Rounds For Time

(You go I Go)

10 Ring Pull-ups each

20 Double DB Bench Press (2×20/2×15) each

20 Double DB BOR each

10 Ring Rows each

OR

OPEN 22.2

Warm-up

2x

10 Alt Lunge Twist

10 Ring rows

10 Thor Ext

10 Supermans

10 Heel Touches

5 Walker

1x Heart rate prep

20/15 cal bike

Into

5 Burpee Over Bar

1x (Empty Bar)

15 Bent Over Row

15 Good Morning

15 Deadlift

Wok Up to workout weight (slowly – at least 4 sets)

*While you work up, do sets of 1-3 deadlifts with 1-3 bar facing burpees to find your cadence

https://games.crossfit.com/workouts/open/2022/2

Kilos – (102/70kg)