CROSSFIT

“Open 20.1”

10 RNDS:

8 G2OH

10 Burpees

BFIT

“Open 20.1”

10 RNDS:

8 Plate G2OH

10 Burpees

CROSSFIT

Open Preparation

WOD

Row

Run

Push Ups

Wall Balls

Kettbells

Dumbbells

Double Unders

BFIT

Open Preparation

WOD

Row

Run

Push Ups

Wall Balls

Kettbells

Dumbbells

Double Unders

CROSSFIT

Core

3 Rounds:

10 Sandbag Slides

10m Plate Drags

10 Plank to Push Up

WOD

5 Rounds:

10 DB Hang Clean & Jerk

10 Burpee Box Jump Overs

50 Double Unders

BFIT

Core

3 Rounds:

10 Sandbag Slides

10m Plate Drags

10 Plank to Push Up

WOD

5 Rounds:

10 DB Hang Clean & Jerk

10 Burpee Box Jump Overs

50 Double Unders

CROSSFIT

Strength

4 Rounds:

10 Deadlifts (100/70)

10 Strict Dips

10 Strict Pull Ups

WOD

3 Rounds:

400m Run

30 KB Swings

20 KB Cleans

10 Single KB Thrusters

BFIT

Strength

4 Rounds:

10 Deadlifts (100/70)

10 Strict Dips

10 Strict Pull Ups

WOD

3 Rounds:

400m Run

30 KB Swings

20 KB Cleans

10 Single KB Thrusters

CROSSFIT

Core

3 Rounds:

10 Banded Punches R

10 Banded Punches L

30s Mountain Climbers

WOD

4 Rounds:

AMRAP 4/REST 2

Station 1:

5 Snatches (50/30)

5 Burpees

Station 2:

10 Double KB Push Press

5 Burpees

BFIT

Core

3 Rounds:

10 Banded Punches R

10 Banded Punches L

30s Mountain Climbers

WOD

4 Rounds:

AMRAP 4/REST 2

Station 1:

5 DB Snatches

5 Burpees

Station 2:

10 Double KB Push Press

5 Burpees