20.2
Lowry CrossFit – CrossFit
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