CrossFit – Fri, Jan 27
American Fit Co Northwest – CrossFit
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.
Warmup
2:00 Row
30 Seconds Down Dog
30 Seconds Up Dog
30 Seconds Bottom Squat Hold
30 Seconds Hollow Hold
1:00 Row
30 Seconds Active Spiderman
30 Seconds Plank
30 Seconds Active Samson
30 Seconds Air Squats
30 Second Row
ROW
1 Minute Easy
Cue feet flat against rower.
45 Seconds Moderate
Cue sit bones on the seat to encourage a vertical torso.
30 Seconds Fast
WALL BALLS
10 Air Squats
Feet screwed into the ground.
10 Med Ball Front Squats
Elbows pointed towards the ground.
5 Med Ball Thrusters
Eyes up to encourage a vertical torso.
5 Wall Balls
MUSCLE-UPS
10 Ring/Bar Scap Pull-Ups
Cue knuckles on top of the rings.
10 Ring/Bar Kip Swings
Cue feet together and legs long throughout swing.
2-3 Ring Muscle-Ups/Burpee Pullups