CrossFit Blade, CrossFit Blade North – CrossFit
Warm-up
3 Rounds
1′ Bike
1′ Row
3-pos Hip Stretch
3- pos Shoulder Stretch
5 Inchworms into Cobra
20 Calf Pumps and Ankle Rolls
Lat Stretch
5/side Scorpion
5/Side T stretch
Crossover Symmetry
1) 10 Airsquats, 10 Burpees, 15 Plate Jumps
2) 5 DB Front Squats, 5 DB Strict Press, 10 V-ups, 20 Single Unders
3) 5 DB Thrusters (warmup load), 5 Lat Scap/5 TTB or knee raise, 20 DU or SU
4) 4 DB Thrusters (working weight), 6 TTB/leg raises, 24 DU or SU
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 (55+) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-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
Crossfit Games Open 20.2 Teens (Ages 14-15) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
35-lb/20-lb dumbbells
Crossfit Games Open 20.2 Teens Scaled (Ages 14-15) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 hanging knee-raises
24 single-unders
20-lb/15-lb dumbbells
Cool Down
1. 5 min bike
2. Wall Quad stretch: 3 min per side
3. Pigeon Stretch: 3 Min per side
4. 3 POS shoulder floss: 3 Min per side
