Saturday Morning Showdown

Crossfit Open WOD 20.1

 

Prep:
10min Easy Pace
10 cal Row
10 Leg Swings/side
5 Ring Rows
10 KBS light

A. 3 Sets:

30 sec/side Dragon
20 sec Cobra Stretch
5/side DB Strict Press Light

B. 5-7min

Build up to the Weight you will use in workout and practice 2-3 sets of TnG if you are planning on doing that.

C. 3 Sets:

3 BFB
3 Ground to OH @ workout weight
3 BFB

rest 60 sec (faster each set)

rest 5-10min then 20.1

 

D. 20.1

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

Time cap: 15 minutes

E. 5-10min Bike/walk