Warm Up

2 Minutes of Cardio of Choice Slowly Increase Intensity

Mobility and Activation

Leg Swings X 30 Seconds per Side
Standing Hip Circles X 30 Seconds per Side
Arm Circles Forward X 30 Seconds
Arm Circles Backward X 30 Seconds
Wrist Rolls X 30 Seconds

Movement Prep
Recommended to Perform Each Movement of the Open Workout Starting With and Easy Scale and Building Up to the Workout.

Strength

Deadlift

Every 2:15 on the Minute X 3 Sets
5 Reps @ 80% 1RM

Pull-Ups
Every 2:15 on the Minute X 3 Sets
80% of Max Reps

*If Doing Banded Pick One Band and Stick With It the Next Several Weeks

WOD

Crossfit Open 25.2

12 Minute Time Cap

COMPETITIVE

21 pull-ups
42 double-unders
21 thrusters (95/65)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (115/75)
15 bar muscle-ups
30 double-unders
15 thrusters (135/85)

PERFORMANCE

21 jumping pull-ups
42 double-unders or 84 singles
21 thrusters (65/45)
18 pull-ups
36 double-unders or 72 singles
18 thrusters (85/55)
15 chest-to-bar pull-ups
30 double-unders or 60 singles
15 thrusters (105/65)

LIFESTYLE

21 ring rows
84  singles
21 thrusters
18 jumping pull-ups
72 singles
18 thrusters
15 jumping chest-to-bar pull-ups
60 singles
15 thrusters