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+