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20.2

17
Oct

20.2

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

MOBILITY

Barbell Forearm Stretch

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Wrist Stretch

Dumbbell Ankle Stretch: 2 Minutes Each Side

Banded 3-Way Shoulder

Banded Hip Flexor Stretch

ACTIVATION

EMOM 8:

Minute 1:

1 Minute Easy Machine

Steadily ramp up intensity over the 4 rounds to a moderately challenging pace.

Minute 2:

2 Walkouts

2 Super Slow Wall Squats

3 Rounds:

:15s Jump Rope (singles or doubles)

:30s Warrior Squat

:15s Alternating DB Strict Press (both bells in front rack, light loads, alternating presses)

:30s Russian Baby Makers

3 Rounds:

Steadily start to climb in intensity:

5 Light Dummbell Thrusters

5 TTB

:15 Jump Rope (singles of doubles)

Rest as needed between.

As we move, we can start to slowly start to build in dumbbell thruster loading. This is a prime opportunity to dial in our technique and positioning here before the weights become too heavy to focus on so.

1: 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

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