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