BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 ROUNDS

30 Single Unders

10 Scap Pull-Ups

5 Single DB Front Squat

Following the warm-up, go into your teaching of the movements for the workout and skill.

Skill

Metcon (No Measure)

EVERY 2:00 x 6 SETS*

3 Strict Knees to Chest

3 Perfect Kip Swings

3 Toes to Bar

30 Smooth Double Unders

*Each set should last no longer than 1:30.

(No Measure)

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