New Ulm CrossFit – WOD

Warm-up

3 Rounds

15/12 Calorie Row (Moderate/Fast)

10-15 Banded Good Mornings

10-15 Russian Kettlebell Swings (moderate weight)

5 Inchworms

3 Half Bottom Burpees, 3 Spiderman Lunge Stretch (each side)

3 Deadlifts (ascending weight)

Mobility

Banded Hip Opener

Cat & Cow

Banded Shoulder Int Rot

Metcon

CrossFit Games Open 22.2 RX (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts

Bar-facing burpees

Time cap: 10 minutes

F: 155-lb Barbell

M: 225-lb Barbell
To learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here

CrossFit Games Open 22.2 Scaled (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts

Bar-facing burpees

Time cap: 10 minutes

F: 95-lb Barbell, may step over on burpees

M: 135-lb Barbell, may step over on burpees
To learn more about CrossFit Games Open 22.2 Scaled (Ages 16-54) click here

CrossFit Games Open 22.2 Foundations (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts

Burpees

Time cap: 10 minutes

F: 55-lb. Barbell

M: 75-lb. Barbell
To learn more about CrossFit Games Open 22.2 Foundations (Ages 16-54) click here