Workout of the Day

Friday 10.11.19

Friday 10.11.19

A. Warmup:
:45 easy / :15 hard x 5 – Row/Ski
-or-
:50 easy / :10 hard x 5 – Bike
DROM
3 sets of:
10 Good mornings, bar
10 Strict Press, bar
5 Lateral step-ups, ea.

B. CrossFit Open Workout 20.1

10 rounds for time of:
8 ground-to-overheads, 95/65
10 bar-facing burpees

Time cap – 15:00

WORKOUT VARIATIONS
Rx’d (Rx’d Ages 16-54)
♀ 65 lb.♂ 95 lb.
Scaled (Scaled Ages 16-54)
♀ 45 lb., may step over bar on burpees ♂ 65 lb., may step over bar on burpees
Teenagers 14-15
♀ 45 lb. ♂ 65 lb.
Scaled Teenagers 14-15
♀ 35 lb., may step over bar on burpees ♂ 45 lb., may step over bar on burpees
Masters 55+
♀ 45 lb. ♂ 65 lb.
Scaled Masters 55+
♀ 35 lb., may step over bar on burpees ♂ 45 lb., may step over bar on burpees

C. Cooldown:
Foam Roll for remainder of class time

CORE HOMEWORK:
5 x 10-15 Strict T2B