MONDAY 27 February 2023

February 26, 2023

Warm-up
2 Rounds

5 Walkers

10 Ring rows

10 Heel touches

5 Shuttle runs (1 rep = 7.62m + 7.62m)

1x (bar)

10 Hang Power Clean

10 Front Squat

10 Push Press

5 Thruster

Warm-up to slightly past your starting thruster weight. If not sure warm up to something that feels like you could do 3 reps of.

Workout

Crossfit open 23.2

RX	Scaled
Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups (step-up/down allowed) 10 shuttle runs (1 rep = 7.62m + 7.62m) – fingers touch Add 5 burpee pull-ups after each round (5,10,15,…) Then Immediately (5 minute cap):* Establish a 1 rep max thruster from the floor Pull-up bar must be above fingertips when standing arms extended under it. Workout starts behind line	Complete as many reps as possible in 15 minutes of: 5 burpee (step-up/down_ allowed) 10 shuttle runs (1 rep = 7.62m + 7.62m) – fingers touch Add 5 burpees after each round (5,10,15,…) Then Immediately (5 minute cap):* Establish a 1 rep max thruster from the floor Workout starts behind line

*RM Front squat for the differently abled ;D

If you’ve done the open already:

Warm-up
3x
10 Push-ups
10 KB Swings
10 Ring Rows

S&T
Open Gym

Workout
“Bad Karma”

50-40-30-20-10 reps of Barbell Curls (20/15)

10-20-30-40-50 reps of Kettlebell Swings (24/16)

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