Front Squat
Warm Up
2 sets
200m Run
10 Squats
10m Bear Crawl
2 sets
5 Boot Strappers
5 Push up to down dog
5 Cossack Squats
5/5 Single leg hip thrust
Strength
Front Squat
Work up to 3RM
Workout
Crossfit Games Open 20.1
RX
10 RFT
8 Ground to Overhead 42.5/30
10 Bar-facing burpees
Cap – 15 min
Scale as required
Goal: Opens Prep
Extras
Conditioning
4 Rounds
2 min
20/15 Cal Row
Max burpees in the remaining time
Rest 2 min
Accessory
3 Sets
12 GHR’s
30 Sec Side plank
Core
9 Min AMRAP
10 Burpees
10 Tuck Ups/V-ups
10 Plank Walkouts
10 Reach Throughs (Each Side)
10 Seated Leg Lifts
Sunday – Open Gym Workout RXEvery minute (14 minutes)10 Kettlebell Swings 24/1610 V-Ups SCEvery minute (14 minutes)10 Kettlebell Swings 16/1210 Tuck Up FITEvery …
Good little Sat WOD Warm Up Movement Prep/Activation and Increasing Heart Rate 6 min AMRAP30-sec ski5 alternating v-ups (each side)10 Box Step …