11082019

11082019

CrossFit286 – CROSSFIT

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**** IF YOU CANNOT DO MUSCLE UPS, THE SCALE IS PULL UPS. IF YOU CANNOT DO PULL UPS, DO THE ROWING AND WALLBALLS FIRST!! IF YOU FINISH THOSE, THEN YOU CAN TRY OUT A PULL UP OR MUSCLE UP!

Warm-up

500m easy row

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2 Rounds

10 Air Squats

10 Ring Rows

10 Push Ups

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1 Round

10 MB Front Squat

10 Ring Pull Ups (scale to jumping pull ups)

5 Cal Row

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1 Round

10 Wallballs

5 Ring Muscle Ups (scale to pull ups)

5 Cal Row

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.

Cooldown

3-5min easy bike

1:00 Couch

2:00 Puppy Dog

1:00 90/90 Hip Mobility

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