10
Oct
10-11-19 Crossfit Open 20.1
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
General Warm-Up:
500m Row/400m Run
10 Quad Stretch
10 Knees to Chest
10 Leg Swings
10 Push-up to Down Dog
10 Alternating Spiderman
10 Samson
10 banded pull-a-parts
10 banded overhead pull-a-parts
10 banded pull-a-parts
Warm-up (No Measure)
Barbell warmup
5 Good mornings
5 Back squat
5 Elbow stretches
5 Strict press
5 Front squat
Metcon
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*
*May step over bar on burpees
Time cap: 15 minutes