WARM UP – MOBILITY
3 rounds: (4.5 mins)
20s Skipping / DU’s
10s rest
20s Air squats
10s rest
20s Hollow rocks / Sit-ups / V-ups
10s rest
—
Green band overhead, front rack, hip opener stretches
Scap pull-ups, beat swings and TTB practice
Review and warm-up dumbbell thrusters and prep for WOD
WOD A
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
— OR —
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 supersets each:
6-8/leg Single leg Romanian deadlifts @3,0,1,1 (hold KB in opposite hand from working leg)
+ 12-15 GHD Hip extensions
– rest 60-90s
12-15 Dumbbell hammer curls + 12-15 Dumbbell tricep rollbacks
– rest 60-90s
