Events for December 2022
Tuesday, 5/24
May 23, 2016
Thursday, 5/26
May 25, 2016
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)
- 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
- scale up:
- 15 KB Swings
- 5 V-Ups + 10 Hollow Rocks
- 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
