Friday

9
Oct

Friday

Cypress CrossFit Club – CrossFit

Warm-up

C3 Standard Warm Up (No Measure)

400m Run/Row/1000m Bike

Foam Roll for 3-5 minutes then complete 2 rds of

10 Yoga Push-Ups

The World’s Greatest Stretch (5 reps per side)

10 Deep Squat to Hamstring Stretch

10 Reverse Lunges with Hip Stretch (5 per side)

STRENGTH

Bench Press Strength

Perform 3 sets of 6 reps wide grip (2-3 inches outisde your regular grip)

Followed by 3 sets of 8 reps close grip (anywhere inside shoulder width)

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

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Calf Smash (R)

1:00 Calf Smash (L)

3:00 Foam Roll Upper Back

(No Measure)