Warm-up
2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Goblet Squat Hold
• 30 sec Pike Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
3 rounds:
• 7 Russian KB Swings 70/53#
• 7 KB Goblet Squats 70/53#
Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM
Back Squat
• 8 reps at 65% of 1RM
• 8 reps at 70% of 1RM
• 8 reps at 75% of 1RM
• 8 reps at 80% of 1RM
Core
3 rounds:
• 5 Strict Toes-to-bar
• 10 GHD Hip Extensions
Conditioning
CrossFit Open 20.1
10 rounds for time:
• 8 Ground-to-Overheads 95/65#
• 10 Bar-Facing Burpees
Time cap: 15 min