Warmup:

1:00 Row

10 Cobra2Downward Dog

10 Scorpion Stretch

10 Spider-Man Lunge w/twist

1:00 Row

5 Cobra to Hip Snap

3 Burpee over line

10 Kneeling Lat Stretch

1:00 Row

WOD:

2019 CF Games Online Age Group Qualifier

WOD 2

For Time:

80 Bar-Facing burpees

4,000-Meter row

Time cap: 30 minutes

Video courtesy of The CrossFit Games.

In our trip back down CrossFit Open memory lane, we also want to include checking out some of the next round of the Open, the Online Qualifier WODs.  Today we go back to the 2019 Online Qualifier, WOD # 2.  Doesn’t get any simpler.  Get through 80 Burpee over bars (put at least 10# plates on your bar for the correct height) and a 4K row. Keys to victory – steady, constant reps of the burpees and build up the speed on the row as you get closer to the finish

Cool Down:

Scorpion Stretch – 1 Min per side

Cross Body Lat Stretch on rig – 1 Min per side

Video courtesy of Ben Graham Fitness Solutions