CrossFit Open 22.2
The Open is happening! 22.2 has been announced and it is going to make a lot of low backs and hamstrings nice and spicy but hopefully not too spicy. The following exercises are ways I would recommend warming up and priming the system for the fun to come.
Even if you don't do these specific movements, please make sure you do some type of warmup.
Begin with one either version of the Good Morning, paying particular attention to where you feel the work and tension. The primary target should be your glutes; the paraspinals and hamstrings will also help but should not be the primary target of these movements.
Perform 2-4 sets of 8-12 reps
Perform 2-3 sets of 6-8 reps
Follow up the Good Morning with some Birddogs or Birddog Plank to get the core, paraspinals and hips warmed up.
Perform 2-3 sets of 4-6 reps per side
Perform 2-3 rounds with a 20-30" hold per side
Lastly, finish warming up the core and hips with some Kettlebell Marches.
Perform 2-3 rounds for 20-60" each
Cool down and post workout mobility work coming soon!