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