Friday 20201009

Warm-up (No Measure)

AMRAP x 3 MINUTES

10 Bootstrappers
10 Alt Groiners
20 Shoulder Taps

Into…

AMRAP x 5 MINUTES

8 Single DB Front Squat
8 Single DB Push Press
10 Scap Pull-Ups
20 Single Unders

Skill – Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – 2 Strict Toes to Bar + 3 Perfect Kip Swing + 4 Kipping Knees to Chest
MIN 2 – :40 Smooth Single, Double or Triple Under Practice*

*Goal here is to build confidence and not get riled up by tripping up.

(No Measure)

Workout -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 – Warm-up (No Measure)

FOR RECOVERY

1:00 Calf Smash (R)
1:00 Calf Smash (L)
3:00 Foam Roll Upper Back

(No Measure)

Posted in WOD

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