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WOD – Thu, Nov 17

Warm-up

2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation

2 sets:
:20 single-unders
:20 hollow rocks
:20 squat hold
– Rest :10 between sets.

2 sets:
:20 single-single-double
:20 kipping leg raises
:20 air squats
– Rest :10 between sets.

2 sets:
:20 double-unders
:20 knees-to-chest
:20 goblet squats
– Rest :10 between sets.

SPECIFIC WARMUP

DB THRUSTER
5 single-arm DB push presses/side
3 single-arm DB thrusters/side
5 DB thrusters
5 DB thrusters

TOES-T–BAR

2 sets:
6 toes-to-bars
– Rest :30 between sets

MINI-ROUND | 3:00

AMRAP 1:30:
4 DB thrusters
6 toes-to-bars
24 double-unders

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

Cool Down

2 sets:
1:00 foam roll lower back
1:00 foam roll quads

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