Set 1

2 Rounds

30 Jumping Jacks

20 Alt Long Lunge

10 Down Dog Push ups

Set 2

10 each I, Y, T

20 Air Squats

10 Shoulder press

Set 3

10 Kip Swings

15 Barbell Thrusters

10 Kipping or jumping Pull ups

For time:

21 pull-ups

42 double-unders

21 thrusters (weight 1)

18 chest-to-bar pull-ups

36 double-unders

18 thrusters (weight 2)

15 bar muscle-ups

30 double-unders

15 thrusters (weight 3)

Time cap: 12 minutes*

F: 65 lb (29kg), then 75 lb (34kg), then 85 lb (38kg)

M: 95 lb (43kg), then 115 lb (52kg), then 135 lb (61kg)

*Rep count should be recorded in the comment box

https://games.crossfit.com/workouts/open/2025/2

For time:

21 jumping pull-ups

42 single-unders

21 thrusters (weight 1)

18 pull-ups

36 single-unders

18 thrusters (weight 2)

15 chest-to-bar pull-ups

30 single-unders

15 thrusters (weight 3)

Time cap: 12 minutes*

F: 45 lb (20kg), then 55 lb (25kg), then 65 lb (29kg)

M: 65 lb (29kg), then 85 lb (38kg), then 105 lb (47kg)

*Rep count should be recorded in the comment box

https://games.crossfit.com/workouts/open/2025/2

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

2 Minute Calf & Big Toe Stretch
2 Minute Quadruped Forearm Stretch

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.