CrossFit – Sat, Feb 17
Warm-Up
Warm-Up
AMRAP x 6 MINUTES
10/8 Cal Row
4 Push-Ups
6 Ring Rows
8 Air Squats
Into…
2 ROUNDS
5 Wall Ball Front Squats
5 Wall Ball Push Press
5 Scap Pull-Ups
5 Kip Swings
:10 Top Ring Hold*
:10 Bottom Ring Hold**
*Sub for 10 Scap Push-Ups
**Sub for 10 Shoulder Taps
Workout – Performance
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.
Workout – Fitness
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.
KG WB: (6/5)
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
20 Ring Muscle-Ups or Pull-Ups
40 Cal Row
60 Wall Balls (Athlete Choice)
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
Optional Cool Down – All
2-3 SETS FOR QUALITY
10 Banded Ws
10 SLOW Arm Haulers
:30 Childs Pose
-Rest as Needed b/t Sets-
(No Measure)
KG WB: (9/6)