17
Oct
10-18-19 Crossfit Open 20.2
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
General Warm-Up:
500m Row/400m Run/20 Cal Echo Bike
10 Quad Stretch
10 Knees to Chest
10 Leg Swings
10 Push-up to Down Dog
10 Alternating Spiderman
10 Squat Hold + Toe Touch
10 Scap Push-ups
10 Scap Pull-ups
Metcon
Warm-up (No Measure)
Rehearsal
2 dumbbell thrusters
3 toes-to-bars
12 double-unders
With your judge watching and at workout weight
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 hanging knee-raises
24 single-unders
35-lb/20-lb dumbbells