CrossFit | 10.16.2020

Warm-up

45 Calories
30 Burpees

Dynamic Stretch

Metcon

CrossFit Games Open 17.5 (Time)

10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:
9 thrusters 65# / 45#
35 single-unders

*40 minute time cap

Extra Credit

Metcon

3 sets
15 DB Floor Presses
15 Weighted Glute Bridges
20 Sit Ups

Supplemental Programming

Weightlifting

Shoulder Press (5, 5, 5)

Build up to a heavy set of 7 reps

Accessory

Dumbbell Strict Press (10, 10, 10)

Use two dumbbells

Use DBs, KBs, or backpack.

Single Arm Dumbell Press (10, 10, 10)

Use heavy DB or KB than you usually use.

Gymnastics

Muscle Up Practice (Max reps)