Saturday 10.12

Saturday 10.12

Reminder: 7:30 AM Sweat. 9:00 AM CrossFit Open.

Email Coach Lauren for booking a session at 7:30 to 8:30, then first come first serve for quicker sessions to prep for the Open.

Even if you are not signed up for the Open you should come at 9:00 and get your workout in anyways. Then sign up officially after!

Sweat (7:30am)

Core: 4 Rounds, each 45s with 15s rest
Hollow Rocks
Bicycle Situps
Russian Twists
Plank Knee to Elbow

Conditioning: 3 Rounds
15 Burpees
15 Heavy KB Deadlift
Run 600

then 30-20-10 Double unders, Russian KB swings

CrossFit Open WOD “20.2”

WOD: 10 Rounds (15:00 Time Cap)
8 Ground to OH (Snatch) 95/65
10 Bar Facing Burpees

  • We will go over scaling for official and unofficial standards