Power CrossFit – CrossFit
WARM-UP
Slow row 500 meters:
Take 10 minutes and do as many reps as you need to warm up:
-push press w/ an empty bar
-air squats
-duck walk
-lunges let opposite elbow touch the ground
-sit-ups
MOBILITY:
Couch stretch
Hip flexion w/ external rotation
Foam roll t spine
Forearm stretches
WORKOUT OF THE DAY
The athlete may perform 40 muscle-ups, 80 calories on the rower, and 120 wall-ball shots. Athletes may perform the movements in any order, and the reps can be divided up in any manner. There are no restrictions on the sequence or combinations of movements, or their corresponding repetitions. The repetitions of one movement do not have to be completed before the athlete can accumulate reps of another movement.
RX
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.
SCALED
Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)
For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.
Time cap: 20 min.
