Fitness – Tue, Feb 7
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-df16fb58-7fff-7cb2-ca73-7e73032c85f0">2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-df16fb58-7fff-7cb2-ca73-7e73032c85f0">6 Bootstrappers</span></p><p dir="ltr"><span id="docs-internal-guid-df16fb58-7fff-7cb2-ca73-7e73032c85f0">6 Push-Up to Pike</span></p><p dir="ltr"><span id="docs-internal-guid-df16fb58-7fff-7cb2-ca73-7e73032c85f0">6 Cat Cows</span></p><p dir="ltr"><span id="docs-internal-guid-df16fb58-7fff-7cb2-ca73-7e73032c85f0">6 Slow Calf Raises</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-df16fb58-7fff-7cb2-ca73-7e73032c85f0">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-df16fb58-7fff-7cb2-ca73-7e73032c85f0">AMRAP x 5 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-df16fb58-7fff-7cb2-ca73-7e73032c85f0">25 Single Unders</span></p><p dir="ltr"><span id="docs-internal-guid-df16fb58-7fff-7cb2-ca73-7e73032c85f0">6 Single DB Front Squat</span></p><p dir="ltr"><span id="docs-internal-guid-df16fb58-7fff-7cb2-ca73-7e73032c85f0">6 Single DB Alt. Around the Worlds</span></p><p dir="ltr"><span id="docs-internal-guid-df16fb58-7fff-7cb2-ca73-7e73032c85f0">6 Alt. Straight Leg Sit-Up </span></p>
Extended Warm-Up – Performance
Metcon
<p dir="ltr"><span id="docs-internal-guid-09acb685-7fff-cd27-0748-44053ef6d8c8">EMOM x 9 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-09acb685-7fff-cd27-0748-44053ef6d8c8">MIN 1 – 5-7 DB Thrusters*</span></p><p dir="ltr"><span id="docs-internal-guid-09acb685-7fff-cd27-0748-44053ef6d8c8">MIN 2 – :40 Toes to Bar Practice</span></p><p dir="ltr"><span id="docs-internal-guid-09acb685-7fff-cd27-0748-44053ef6d8c8">MIN 3 – :50 Double Under Practice</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-09acb685-7fff-cd27-0748-44053ef6d8c8">*Start below workout weight and build up to or slightly passed workout weight.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-09acb685-7fff-cd27-0748-44053ef6d8c8">(No Measure)</span></p>
Extended Warm-Up – Fitness
Metcon
<p dir="ltr"><span id="docs-internal-guid-7884524f-7fff-3f85-e391-9e1847ec9d76">EMOM x 9 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-7884524f-7fff-3f85-e391-9e1847ec9d76">MIN 1 – 5-7 DB Thrusters*</span></p><p dir="ltr"><span id="docs-internal-guid-7884524f-7fff-3f85-e391-9e1847ec9d76">MIN 2 – :40 Strict Knees to Chest</span></p><p dir="ltr"><span id="docs-internal-guid-7884524f-7fff-3f85-e391-9e1847ec9d76">MIN 3 – :50 Double/Single Under Practice</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7884524f-7fff-3f85-e391-9e1847ec9d76">*Start below workout weight and build up to or slightly passed workout weight.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7884524f-7fff-3f85-e391-9e1847ec9d76">(No Measure)</span></p>
Workout – Performance
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
<p dir="ltr"><span id="docs-internal-guid-3edb29c5-7fff-d278-1782-6c2a5aca3986">(Score is Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-3edb29c5-7fff-d278-1782-6c2a5aca3986">KG DB: (22.5/15)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-3edb29c5-7fff-d278-1782-6c2a5aca3986">NOTE: W.O.W. this our pick for epic workout of the week! Last Seen Open 2020.</span></p>
Workout – Fitness
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
<p dir="ltr"><span id="docs-internal-guid-804e08a9-7fff-53ba-565f-9ffa9463dd7d">(Score is Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-804e08a9-7fff-53ba-565f-9ffa9463dd7d">KG DB: (15/10)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-804e08a9-7fff-53ba-565f-9ffa9463dd7d">NOTE: W.O.W. this our pick for epic workout of the week! Last Seen Open 2020.</span></p>
