The Start of the CrossFit Open (20.1)

Oct 11, 2019 | WOD

CrossFit ATR – CrossFit

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Warm-up

200m Run

50 ft. Banded Lateral Steps / side

5 Double Push-up Inchworms

10 Banded Ext. Rotations w/ Press

15 Air Squats

5 PVC Passes

10 PVC Overhead Squats

TOGETHER:

Empty Barbell Warm-up + Drills

Weightlifting

Power Snatch (3 every 90 seconds x 7 sets)

All 3 reps must be touch and go style

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 Masters (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/ 65lb

10 bar-facing burpees

Time cap: 15 minutes

Mobility

Metcon (No Measure)

2 Rounds of:

3 min Foam Roll Entire Back

2 min Lacrosse Ball Traps (w/ arm overhead) / side

1 min Lacrosse Ball Front Delts / side