Events for December 2022

Tuesday, 5/24
May 23, 2016
Thursday, 5/26
May 25, 2016
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Athletes complete the 2016 Crossfit Open workout 16.2 at CrossfitDC's 14th St. location in Washington, D.C. on March 6. (Photo by Amanda Hils)

Warm-Up
4 Rounds of
4 Hanging Scap Retractions
8 Supine Scorpion
4 Spider Lunge w/ Reach Up
8 Arch Rocks (scale to 8 superman)

then,

1min OH Band Stretch

Skill
EMOM for 24 Min (6x each)

  1. 3-5 Kip Swings + 2 Negatives
    • scale up:
      • 2 Strict Pull-ups + 3-5 Kipping Pull-ups; /OR/
      • 3 Strict Pull-ups + Max unbroken Butterfly Pull-ups
  2. 15 KB Swings
  3. 5 V-Ups + 10 Hollow Rocks
  4. 30/50 Double Unders (scale to 15 Mountain Climbers+50 Single skips)

Accessory
3 Rounds, NFT, of
10 DB Powell Raises/ side
15 Tube Face Pulls
20 Flutter Kicks

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