Open Road

Hammonasset CrossFit – CrossFit

Warm-up

3 Rounds:

40 Seconds Push-up to Down Dog

40 Seconds Slow Air Squats

40 Seconds Hold Variations

***Holds:***

**Round 1:** Front Plank

**Round 2:** Hollow Hold

**Round 3:** Arch Hold

Movement Prep

10 Slow AbMat Sit-ups

5 Faster AbMat Sit-ups

5 Front Squats

5 Push Press

5 Wallballs

*With Workout Dumbbells:*

50 Meter Farmers Carry

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

30 AbMat Sit-ups

20 Wallballs (20/14)

100 Meter Farmers Carry (50’s/35’s)

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

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