Blackbird CrossFit – CrossFit
CrossFit Open 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
Scaled Version
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
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
2 Rounds
10 Single Unders
5 Bootstrap Squats
5 Sit-ups
10 Single Unders (side to side jump)
5 Air Squats
10 Single Unders (one leg 10 / leg)
5 Goblet Squats
SPECIFIC WARM-UP
:30 Max Double Unders or Attempts
5 Kip Swings
5 Knee Raises
5 Toes-to-Bar
5 DB Deadlifts
5 DB Cleans
5 DB Front Squats
5 DB Push Press
5 DB Thrusters
Cool Down
Warm-up (No Measure)
Accumulate
2:00 Couch / Leg
1:00 Cobra Pose