CrossFit Open 20.2

Bluprint Fitness – CrossFit Open

Warm-up

3 Min Run/Row/Ride/Ski

Hip Halo Activation Series

PT/Shin Box Rotation/Basic Kip 2×10/10/10 (30s)

Athlete Specific Movement Prep

Conditioning

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

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (2 Min Each)

Foam Roll Calves (1 Min Each)

Lax Ball Calf Gapping (1 Min Each)