WARM UP – MOBILITY
2 rounds:
30-45s skipping / DU practice
Dynamic shoulder + hip rotations / Squat + Overhead stretches
Hollow + Arch work / Beat swings
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Review thrusters w/ empty barbell + kipping / jumping pull-up review
WOD A
THRUSTER / PULL-UP EMOM
EMOM x 10 (5 rounds of each alternating)
1) 10 Unbroken thrusters (start light and build as needed)
2) 8-12 C2B or COB pull-ups (Sub to COB kipping pull-ups, or jumping C2B or COB)
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Thrusters should remain unbroken and completed as smoothly as possible. Don’t go so heavy that you have to pause in the set. Small jumps or keep the same weight across each set.
Record best weight used.
Treat pull-ups as skill work today.
WOD B
CROSSFIT OPEN 20.2
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters (50/35lb)
6 toes-to-bars
24 double-unders
— 0R —
CROSSFIT OPEN 20.2 – SCALED
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters (35/20lb)
6 hanging knee-raises
24 single-unders
ACCESSORY
2-3 rounds:
8-10/side Trap 3 raise
10-15 Ab-wheel roll outs
25-30 Band pull aparts
– rest 90s-2min between rounds
