WOD – Thu, Nov 17
Warm-up
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
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.