WOD: Saturday, October 12th, 2019
Warm-up: Group Dynamic
- Group Jog – 3 Laps
- Spider-Man Lunges – 10 Per Side
- Pigeon Stretch – 1 Minute per side
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Pre-Game: 3 Rounds
- (7/5) Calorie Row/Bike/Runner
- 3 Ground to Overhead (ascending weights)
- 5 Plyo Push Ups
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Workout: CrossFit Games Open “20.1”
10 Rounds (15 Minute Time Cap)
- 8 Ground to Overhead (95/65)
- 10 Bar Facing Burpees
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Cardio Option: 10 Rounds (15 Min Cap)
- 12 Atomic Sit Ups (25/15)
- 10 Burpees to a plate
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Core: 4 Rounds
- 10 Banded Paloff Presses
- 10 Banded Rotations
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