10/11/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

1 Minute Banded Pec Stretch Per Side

1 Minute Banded Shoulder Sink

+

5 Minutes Of Bike, Row, Or Ski

+

10 Empty Barbell Good Mornings

3 Bar Facing Burpees

10 Empty Bar Push Press

3 Bar Facing Burpees

10 Power Snatch @ Light To Moderate Weight

3 Bar Facing Burpees

A.: 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

Cool Down

*LAX Ball Scapula

*Lying Shoulder Rotation

*Banded Elbow Opener