CROSSFIT WOD

October 11, 2019 Written by

CrossFit Salus – CrossFit

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Reminders!

💜Fridays theme for 20.1 is Purple for Blood Cancer Awareness

*Other themes TBD but you can get your costume ready for Friday Nov 1st!

💜We dedicate this Open to Coach Lisa and if you wish to help her directly her is a link to the meal train we set up https://www.mealtrain.com/trains/586lnr

💜If you missed the shirt order we just opened it again, proceeds of the sales go toward the meal train as well. Here’s the link https://www.createmytee.com/Join/Default.aspx?ID=88613 Shirts may take up 2 weeks for delivery. 💜 #Lisastrong 💜

Coach lead warm up: (No Measure)

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5 Lunge stretches each side

30 sec seated sink stretch

3 Walkouts with push up and shoulder stretch

1 round

5 empty bar ground to over head

2 no push up bar facing burpees

1 round

weighted ground to over head

2 bar facing burpees

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Video Demo of 20.1

https://youtu.be/b8ZI3K5PADw

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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
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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
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