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