CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
Warm-up
Warm-up (No Measure)
3 minutes easy row or bike.
Then 3 Rounds:
3 walkouts (wide/medium/narrow)
10 PVC Pass Through
5 PVC C+J
5 PVC Snatches
Then:
Build to WOD weight and perform 2 rounds of 5 ground to overhead + 5 bar facing burpees.
Workout
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
Cool down
Warm-up (No Measure)
Bike/Row 5 minutes
then hamstring stretch
pigeon stretch
quad stretch
pec stretch
