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Friday

Warm-up
Warm-up
4 sets:
:40 row, bike, ski, run, or single under
:10 rest
: 30 Couch stretch L-R

2 sets:
10 alternating Spiderman stretch
10 alternating knee to opposite elbow in plank
10 sit-ups
10 staggered-stance good mornings/leg
20 jumping jacks

Warm-up
Warm-up
GENERAL WARM-UP FOR TWO HEATS

3 sets:
Athlete 1 | :20 row, bike, ski, or run
Athlete 2 | :20 alternating Spiderman stretch

2 sets:
10 staggered-stance good mornings/leg
20 double knee tucks in a plank
30 jumping jacks

BAR-FACING BURPEE REVIEW
2 sets
2 bar-facing burpees (Use the "step-down and up" technique.)
Rest :10

2 sets
2 bar-facing burpees (Use the quicker technique.)
Rest :10

2 sets
2 bar-facing burpees (Use the fastest technique.)
Rest :10

DEADLIFT REVIEW AND LOADING
3×5 technique reps
3×5 loading reps

PROVE IT
1 sets:
5-7 unbroken deadlift reps
2-3 burpees

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

Metcon
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

Metcon
CrossFit Games Open 22.2 Masters RX (Ages 55+) (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: 125-lb Barbell
M: 185-lb Barbell

Metcon
CrossFit Games Open 22.2 Teens RX (Ages 14-15) (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
M: 135-lb Barbell

Cool Down
2 sets:
:30 hamstring stretch/leg
:30 foam roll low back