Tuesday

EMOM for 10min Complete:
  5 Pull-UPs
10 Push-UPs
15 Squats

         then...

E2MOM for 10min Complete:
 200m RUN

Monday

Take another shot at WORKOUT 20.1

10 Rounds  for TIME of: 
 8 Ground-to-Overheads
 10 Bar-Facing Burpees

♀ 65 lb. ♂ 95 lb. 
Time cap: 15 minutes

          and/or...

Tabata:
 Handstand Holds
 Hollow Hold
 Bar Hangs
 Superman Hold

Human Potential!

FUNday- Let the GAMES Begin

WORKOUT  20.1

10 Rounds  for TIME of: 
 8 Ground-to-Overheads
 10 Bar-Facing Burpees

♀ 65 lb. ♂ 95 lb. 
Time cap: 15 minutes

WORKOUT VARIATIONS
Rx’d (Rx’d Ages 16-54) 
♀ 65 lb. ♂ 95 lb.

Scaled (Scaled Ages 16-54)
♀ 45 lb., may step over bar on burpees
♂ 65 lb., may step over bar on burpees

Masters 55+
♀ 45 lb. ♂ 65 lb.

Thursday

Today, we’ll work on technique in some of the more technical lifts.
Also, we’ll discuss pacing and strategery for WODs using different energy pathways.

CrossFit Open Workout 20.1 News Update

Wednesday

4 Rounds for TIME of:
 200m RUN
 15 left-arm KB Snatches
 200m RUN
 15 right-arm KB Snatches

KB RX= 53/35 lbs.

Tuesday

STRONGman Day
 Farmers Carries
 Sled Pushes & Drags
 Atlas Stone Carries
 Yoke Carry Variations

How Many Hours of Sleep do You Actually Need?
When someone tells you the reason they can only get five hours of sleep is that they simply have too much to do, “I tell them, I’m sorry, but there’s an irony in your statement. The reason you are left with so much to do could likely be because you are only getting five hours of sleep and your cognitive functioning is deficient, so it's taking you forever to do everything."
It depends on how well you want your brain to work.

Monday

4-8-12-16-20 reps for TIME of:
 DB Step-UPs
 Toes To Bar
 DB Deadlifts

DB RX= 50/30 lbs.

John Cena Pays Visit to Colorado Police Officer Who Was Shot in Head

Cem Duzel, a Colorado Springs police officer who suffered a serious brain injury after being shot in August 2018, can add another milestone to his recovery — meeting John Cena.