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

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