10-25-19 Crossfit Open 20.3

24
Oct

10-25-19 Crossfit Open 20.3

Announcements

T-Shirts Pre-orders – get your order in by Saturday! (Sheet at front desk)

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-Up:

30 Seconds each

Jumping Jacks

High Knees

Butt Kickers

Burpees

10 Quad Stretch

10 Knees to Chest

10 Leg Swings

10 Push-up to Down Dog

10 Alternating Spiderman

10 Hamstring Scoops

10 Scap Pushups

5 Pushups

5 Hand Release Pushups

10 Banded pull aparts

10 DeFranco Banded pull aparts

10 Banded face pulls

50′ Bear crawl

Metcon

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes