CrossFit Open 20.2

CrossFit Boro – CrossFit

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Warm-up

GENERAL WARM-UP

Bike for 3 minutes

10 Arm Circles, forward and backward

10 Leg Swings, forward and backward

3 Rounds:

– 5 Bootstrappers (https://youtu.be/KUeoq4XqSC0)

– 5 Air Squats

– 5 V-Ups (https://youtu.be/bJBNFaTcGXQ)

– 5 Push-Ups

– 10 Pogo Hops, in place (https://youtu.be/riN9xSxVdJU)

30-sec Banded Overhead Distraction (https://youtu.be/DzWX6Etj-lE)

30-sec Classic Hamstring (https://youtu.be/PLdUa87mXv0)

30-sec Banded Samson (https://youtu.be/cLCKMo14StY)

SPECIFIC WARM-UP

Round 1

4 DB Front Squats

6 Kip Swings / Scap Pull-Ups

12 Double / Single Unders

Round 2

4 DB Push Press

6 Knees to Chest / Kip Swings

12 Double / Single Unders

Round 3

4 DB Thrusters

6 T2B / Knee Raises

12 Double / Single Unders

Metcon

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

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

Crossfit Games Open 20.2 Teens (Ages 14-15) (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

Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells

Crossfit Games Open 20.2 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 sit-ups

24 single-unders

20-lb/ 15-lb dumbbells

Crossfit Games Open 20.2 Teens Scaled (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

20-lb/15-lb dumbbells

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