WARM-UP -
2:00 Machine
-into-
2x50ft Shuttle Run
10 Walking Lunge Arms
Extended Overhead
10 Deadbugs
5 Roll and Reach
5 Single Arm Dumbbell
Snatch (each)
WORKOUT PREP-
2 sets:
1x50ft Shuttle Run
3 Right Arm Dumbbell Snatch
3 Left Arm Dumbbell Snatch
WORKOUT Pistons
Freedom (RXâd)
15:00 AMRAP
10 Right Arm Dumbbell
Snatch (50/35)
10 Left Arm Dumbbell Snatch
(50/35)
8x50ft Shuttle Run
(KG conv: 22.5/15 DBs)
WORKOUT OPTION 2: Open
25.2
This is the placeholder for
CrossFit Open workout 25.2.
MAYHEM MINI-PUMP â
Glutes and Arms
4 Rounds
15 Dumbbell Hip Thrust @
moderate weight â maintain
quality
-rest 30 seconds-
15 Barbell Skull Crushers @
moderate weight â maintain
quality
-Rest 2 minutes between
rounds-
* Instead of resting
30-seconds, athletes can
partner up and go 1:1 on
movements and advance
together to the next station
when their partner finishes.
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2 Minute Calf & Big Toe
Stretch
2 Minute Quadruped