C2 – CrossFit
(No Measure)
200m Jog
+
1 Lap Frankensteins
1/2 Lap Forward Lunges (w/ rotation)
1/2 Lap Reverse Lunges (w/ rotation)
10 Squats w/ Hip Circle
10 Shoulder Reach Throughs (5/Side)
10 Bird Dogs (5/Side)
10 Plank Push Ups
If performing RX
OH Mobility 5:00
(PVC Pass Throughs, Banded OH Distraction, Banded Bully….)
If performing Scaled
Front Rack Mobility 5:00
(Banded Front Rack, Tricep Smash, Box Assisted Front Rack Drill….)
WOD (Workout of the Day)
CrossFit Games Open 16.1 (AMRAP – Reps)
20-Minute AMRAP of:
25 Ft. Overhead Walking Lunge, 95# / 65#
8 Bar Facing Burpees
25 Ft. Overhead Walking Lunge, 95# / 65#
8 Chest-To-Bar Pull-ups
CrossFit Games Open 16.1 Scaled (AMRAP – Reps)
20-Minute AMRAP of:
25 Ft. Front Rack Walking Lunge, 45#/35#
8 Bar Facing Burpees
25 Ft. Front Rack Walking Lunge, 45#/35#
8 Jumping Pull-ups
*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
CrossFit Games Open 16.1 Masters 55+ (AMRAP – Reps)
20-Minute AMRAP of:
25 Ft. Overhead Walking Lunge, 65# / 45#
8 Bar Facing Burpees
25 Ft. Overhead Walking Lunge, 65# / 45#
8 Pull-ups
*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
CrossFit Games Open 16.1 Masters Scaled 55+ (AMRAP – Reps)
20-Minute AMRAP of:
25 Ft. Front Rack Walking Lunge
8 Bar Facing Burpees
25 Ft. Front Rack Walking Lunge
8 Jumping Pull-ups
*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
CrossFit Games Open 16.1 Teens (AMRAP – Reps)
20-Minute AMRAP of:
25 Ft. Overhead Walking Lunge, 65# / 45#
8 Bar Facing Burpees
25 Ft. Overhead Walking Lunge, 65# / 45#
8 Pull-ups
*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
CrossFit Games Open 16.1 Teens Scaled (AMRAP – Reps)
20-Minute AMRAP of:
25 Ft. Front Rack Walking Lunge, 45#/35#
8 Bar Facing Burpees
25 Ft. Front Rack Walking Lunge, 45#/35#
8 Jumping Pull-ups
*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep