CrossFit Carolina Beach – CrossFit
Warm-up
Warm-up (No Measure)
1 – 5-minute dynamic warm-up
2 – 2 Rounds:
2 DB FS
2 DB Push Press
10 Hollow + Arch transitions on the rig (essentially just warming up the kip)
3 – 3 Rounds of
2 DB Thruster
3 Toes to Bar
12 DUs
Use this to practice transitions and pacing.
Metcon
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 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 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