Friday
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 3 MINUTES
10 Bootstrappers
10 Alt Groiners
20 Shoulder Taps
Into…
AMRAP x 5 MINUTES
8 Single DB Front Squat
8 Single DB Push Press
10 Scap Pull-Ups
20 Single Unders
Strength
Back Squat (10-10-10)
50-60% of 1RM
Workout
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
Cool Down
Warm-up (No Measure)
FOR RECOVERY
1:00 Calf Smash (R)
1:00 Calf Smash (L)
3:00 Foam Roll Upper Back
(No Measure)
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