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10/18/2019

17
Oct

10/18/2019

CFT – CROSSFIT

Friday’s will be a scheduled Active Recovery Day if you’re completing your Open workout on the Saturday. You can also come in and use the gym to go through a dry run through. For those of you performing your open workout on Friday, we will be running it as the class program and will have a coach available to score you.

Pre-Training

Warm Up

2:00 Row

2 Rounds Not For Time:

4 Lateral Box Step Ups/Leg

4 Static Inchworms

4 Pull Up Position Shoulder Retractions+4 Beat Swing

2 Dumbbell Front Squats+2 Dumbbell Push Press+2 Dumbbell Thrusters

10 Double-Unders

2 Rounds Game Pace:

2 Dumbbell Thrusters

3 T2B

10 Double-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 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