The Port
Warm-up
TABATA Bike or Row
:20 Hard / :10 Easy
2 Rounds:
5 Inchworm Push-Ups
10 Spidermans
10 Iron Crosses / Scorpion Stretches
2 Rounds with increasing intensity:
5 Burpees
10 Alt. Light DB Snatches
10 Step-Ups – Box Jumps – Box Jump Overs
The goal is to raise your HR by the 3rd round
*In DB Snatch — focus on extension through the middle and fast punch!
**In Smooth Burpees — focus on sprawl back and efficient stand-up (no rigid push-up)!
***In the BJO — focus on solid landing and smooth turn on top of the box!
Workout
Crossfit Games Open 21.2 RX (Ages 16-54) (Time)
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
RX –
F: 35-lb. dumbbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box
Time cap: 20 min
To learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click here
