Saturday – 10/19/2019 – Open 20.2

CFD – CrossFit

8:00 am – WoD Briefing (this is the only time we will be going over the workout!)

Heat Times:
8:20 am
8:45 am
9:10 am
9:35 am
10:00 am
10:25 am

Come in and warm up ON YOUR OWN.

Warm-up

Warm-up (No Measure)

4 sets, at a moderate pace

10-12 Cal Bike

1st set: 1 min pigeon pose/side

2nd set: 10-15 Sumo-to-Stand stretch

3rd set: PVC passthroughs, around the worlds, OHS and thoracic spine stretches. 10-15 reps for each movement, 45 sec per side on the thoracic spine

4th set: Ankle mobility of your choice + anything else you need to do to get ready for the workout

Metcon

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 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

35-lb/20-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

Crossfit Games Open 20.2 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 sit-ups

24 single-unders

20-lb/ 15-lb dumbbells

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