Crossfit Real Life – CrossFit
Warm-up (No Measure)
TABATA Warm-up x 2 Rounds
R1 Burpees
R2 DB Thrusters
R3 Bench Dips
R4 Air Squats
R5 Ball Slams
Stretching and mobility
Turkish Get Up (6 x 4)
– Every 90 seconds do 4 reps
– 2 each side
– Add weight if required
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.
– 1 muscle up = 3 pull ups and 3 ring Dips
– Break up the set however you want
– Score time if you finish before 20 minutes
– Scaling of Wall Balls must only be done in the case of injury – avoid scaling
– no reps if full depth of squat not reached (bench for injured and ball for the rest)
– 3 Burpees per calorie if rower not available
COT: Metcon (Distance)
Max distance running in the remaining time
Use Weighted vest for Rx+
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