20.1 Make-up or SOS

20.1 Make-up or SOS

Warm-up
Dynamic group warm-up
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

Metcon (Time)
4 RFT
24 Over Head DB Walking Lunges, 45/30
24 Alternating DB Snatches, 45/30
24 Box Jumps, 24/20
4 Wall Walks
400M Plate Carry/Run, 45/25

*45 minute cap
**12 each leg for lunges
***Weight should be moderate to heavy
**** Z-Press if scaling wall walks
Mobility/Cool-down
Focus on recovery. E.g., Static stretching, foam roll, mash out w/ lacross ball, mobilize with bands, etc.

2019-10-19