03112022

11
Mar

03112022

Crescent City Crossfit – Ignite

Warm-up

1 Min Row

15 Banded Pass Throughs

15 Banded Overhead Press

15 Banded Pull Aparts

1 Min Row

30 Lateral Line Jumps (Bunny Hop in place)

15 Air Squats w/ pause at bottom

10 No Push Up Burpee

1 Min Row

10 Scap Pull Ups

10 Beat Swings

5 Strict Pull ups or 5 Slow Ring Rows

Grab a Barbell for Thruster Warm Up 🙂

Metcon

CrossFit Games Open 22.3 RX (Ages 16-54) (Time)

For time:

21 pull-ups

42 double-unders

21 thrusters (weight 1)

18 chest-to-bar pull-ups

36 double-unders

18 thrusters (weight 2)

15 bar muscle-ups

30 double-unders

15 thrusters (weight 3)

Time cap: 12 minutes

F: 65 lb, then 75 lb, then 85 lb

M: 95 lb, then 115 lb, then 135 lb
To learn more about CrossFit Games Open 22.3 RX (Ages 16-54) click here
*Scale Pull ups to Ring Rows or Jumping Pull ups/Jumping Chest to Bar Pull ups*

*Scale weight on Bar but progress in #*

Accessory

Metcon (No Measure)

Optional Accessory Work:

8 Min AMRAP (for quality):

30 Second Hollow Body Hold

8/8 Single Leg Deadlift

30 Second Plank Hold