friday

Warm-up

AMRAP x 3 MINUTES
10 Bootstrappers
10 Alt Groiners
20 Shoulder Taps

Into… 

AMRAP x 5 MINUTES
8 Single DB Front Squat
8 Single DB Push Press
10 Scap Pull-Ups
20 Single Unders 

Skill

​EMOM x 10 MINUTES
MIN 1 - 2 Strict Toes to Bar + 3 Perfect Kip Swing + 4 Kipping Knees to Chest
MIN 2 - :40 Smooth Single, Double or Triple Under Practice*

*Goal here is to build confidence and not get riled up by tripping up.

Metcon

​Crossfit Games Open 20.2
20 minute AMRAP

4 dumbbell thrusters (50/35)
6 toes-to-bars
24 double-unders