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CrossFit Open 22.3
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22.3 is going to be a lot of fun!  This is going to be spicy on the whole system.  The shoulders & back are going to get thrashed by the pull-ups, thrusters and C2BPU, meanwhile the legs (calves especially) are going to get smoke by the dubs & thrusters.

Use the following exercises as ideas for appropriately warming 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.  

Start with work on the lats (wings).  Work on opening up the relationship between the arm and the back.  Take note that the stretch should be felt in the lat (area beneath and behind your armpit).

Perform 2-3 rounds of 30-60" holds

Perform 2-3 rounds of 30-60" holds

Work out some quad stiffness with at least one variation of the Couch Stretch and then open up the front of the hips to allow for full hip extension (standing tall) at the top of the thrusters and while performing the DUs.

Perform 2-3 rounds of 30-60" holds per leg

Perform 2-3 rounds of 30-60" holds per leg

Perform 2-3 rounds of 30-60" holds per leg

Perform 2-3 rounds of 30-60" holds per leg

Lastly, spend a little bit of time smashing components of the calf and associated areas

Perform 2-3 rounds for 20-60" each

Perform 2-3 rounds for 20-60" each