Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Single Unders
Air Squats
Inchworm to Push-up [Click Here](https://youtu.be/Et0WRT6Q3sA)
Higher Single Unders
Light Dumbbell Front Squats
Kip Swings
Quick Single Unders
Light Dumbbell Push Press
Knees to Chest
Double Unders
Light Dumbbell Thrusters
Toes to Bar
*Warmup performed with light set of dumbbells*
20 Seconds of Double Under Practice
Movement Subs
Reduce Reps
24 Single Unders
30 Seconds of Practice
Movement Prep
6 Toes to Bar
Movement Subs
Reduce Reps
Toes as High as Possible
Knees to Chest
Knees to Waist
Movement Prep
*With Workout Weight:*
4 Dumbbell Thrusters
General Fitness
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 Teens (Ages 14-15) (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
Crossfit Games Open 20.2 Masters Scaled (55+) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 sit-ups
24 single-unders
20-lb/ 15-lb dumbbells
Crossfit Games Open 20.2 Teens Scaled (Ages 14-15) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 hanging knee-raises
24 single-unders
20-lb/15-lb dumbbells