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CrossFit — November 8, 2019

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11.8.19

Warm-up
:45 Row @ 40% effort
Hip, Knee and Ankle Rotations
10 Air Squats
10 Scap Pull Ups
:45 Row @ 60% effort
Leg Swings, Up/Down Dogs
10 Med Ball Front Squats
10 Beat Swings
:45 Row @ 80% effort
Single Leg Hinges, Thoracic Bridges
10 Med Ball Thrusters
10 False Grip Ring Rows
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.

Crossfit Games Open 20.5 Masters (55+) (Time)
For time, partitioned any way:

40 chest to bar pullups
80-cal. row
120 wall-ball shots 20/10 lb ball to 9 ft

Time cap: 20 min.

Crossfit Games Open 20.5 Masters Scaled (55+) (Time)
For time, partitioned any way:

40 jumping chest-to-bar pull-ups
80-cal. row
120 wall-ball shots, 14 / 10 lb ball to 8 ft.

Time cap: 20 min.

Cool Down
Foam Roll Quads, Glutes and Lats
Lacrosse Ball Smash Traps and Delts
Roll out triceps