20.5

Hammonasset CrossFit – CrossFit

Warm-up

10 min. AMRAP

250m Row

10 Med Ball Ground to Overhead

10 Med Ball Squats

5 Inchworm w/Push-up

Mobility

Pigeon Pose with Lat Reach: 1 minute each side

2x:

Down Dog: 30 seconds

Up Dog: 30 seconds

Movement Prep

Perform on bar or rings, depending on which the athlete will be using

10 Scap Pull-ups

5 Kip Swings

5 Pull-ups

5 Med Ball Squats

5 Med Ball Push Press

5 Wall Balls

Metcon

Allow additional time for muscle-up progression for those athletes who will be performing/attempting.

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.

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.

Share