Friday Night Lights!

17
Oct

Friday Night Lights!

BayWay CrossFit – CrossFit

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Mobility WOD

Warm-up (No Measure)

Try to spend about a minute on each movement:

1. Spiderman to Reach

2. Pigeon Pose

3. Bottom of Squat Hold (elbows inside knees)

4. Banded Front Rack

5. Delt Smash

6. Calf Roll

7. T-spine Opener w/ Foam Roller

Warm-up

Warm-up (No Measure)

Start with an easy 500m row or 400m run to get the body going

-then-

3 QUICK ROUNDS — Keep this sub 4:00

12 Jumping Jacks

4 DB Push Press (one step below workout load)

8 Air Squats

12 Double Unders or 12 Singles

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

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