Open WOD 20.2 - Sweat Panda CrossFit

Open WOD 20.2

WOD

Oct 17

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Way Hip Stretch3/side

2 Rounds

Bike/Row :45 sec

5 Pike Compression

5 Kip Swing

5 Goblet Squat

5 Reverse Grip Press

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

Crossfit Games Open 20.2 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 sit-ups

24 single-unders

20-lb/ 15-lb dumbbells

Cool Down

Warm-up (No Measure)

Couch Stretch

2 min/side

Roll/Smash Calves and Lats

2 min each or as needed