11-8-19 Crossfit Open 20.5

7
Nov

11-8-19 Crossfit Open 20.5

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-Up:

500m Row/400m Run

10 Quad Stretch

10 Knees to Chest

10 Leg Swings

10 Push-up to Down Dog

10 Alternating Spiderman

10 Squat Hold + Toe Touch

10 Scap Push-ups

10 Scap Pull-ups

Metcon

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.