Mobilize, then:
Three sets of:
Bear Crawl x 20 steps forward
Bear Crawl x 20 steps backward
(Sub Box Bear Crawls x 45-60 seconds if space is limited)
Suitcase Carry x 50′ feet each arm
(Keep the shoulders square – no leaning)
Warm-Up Primer
Every 6 minutes, for 18 minutes (3 sets of):
Row 500 Meters or 1000 Meter BikeErg
3 Wall Walks
6 America Kettlebell Swings (weight up to athlete)
9 Air Squats
A.
Six sets of
Strict Press x 2 reps @ 80-83%
Rest 2 minutes
B.
“CrossFit Games Open Event 17.2”
35-54:
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. Weighted Walking Lunge (50/35 lbs)
16 Toes-to-Bars
8 Power Cleans
Then, 2 rounds of:
50-ft. Weighted Walking Lunge (50/35 lbs)
16 Bar Muscle-Ups
8 Power Cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.