Daily WOD

CFG Open 20.1

New Ulm CrossFit – WOD

Warm-up

5:00

5 GM – 5 Strict Press

6 Push-ups – 6 Alt. Spiderman

8 Hollow Rocks – 8 Air Squats

Mobility

Thoracic Barbell Opener 1:30

Pec Smash With Lacrosse Ball 1:00 ea

Metcon

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