Open 20.1

10
Oct

Open 20.1

Hub City CrossFit – CrossFit

***HAPPY BIRTHDAY DIANE KITTO***
***HAPPY BIRTHDAY MIKE MAYNARD***

Warm-up

Warm-up (No Measure)

1 Rounds:

:30 Wrist Stretch

10 Arm Circles

10 Arms Up and Down

10 Windmills

10 Squat to stand

10 Bend and bow

10 Lateral Lunges

5 Primal Pulls

250M Run

3 Rounds:

5 Barbell Clean & Jerks

5 Snatch Balance

5 Hang Snatch

10 Jump Tucks

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

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

Crossfit Games Open 20.1 Masters Scaled (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Teens (Ages 14-15) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb/ 45lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Teens Scaled (Ages 14-15) (Time)

10 rounds for time of:

8 ground-to-overheads, 45 lb/ 35lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Mobility

Warm-up (No Measure)

Scorpions

Childs Pose

Couch Stretch

Pigeon