Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Row
Active Spidermans
Air Squats to Medicine Ball
Moderate Row
Push-up to Down Dog
Medicine Ball Front Squats
Faster Row
Inchworm to Push-up
Medicine Ball Thrusters
Movement Prep
Establish Starting Position
10 Wallballs
Movement Prep
10 Scap Pull-ups
5 Rings Swings
3 Hips to Rings
1 Ring Muscle-up Attempt
General Fitness
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 Teens (Ages 14-15) (Time)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots 14/20 lb ball to 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 Teens Scaled (Ages 14-15) (Time)
For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14-lb/20lb ball to 9 ft.
Time cap: 20 min.