Crossfit Pushin Weight - CrossFit
Warm-up
4 Rounds:
5 Kip Swings + 1 RMU / PU
20 Push-Up Shoulder Taps
8 Squat w/ Thoracic Rotation
5 Yoga Push-Ups
:30 Row
https://youtu.be/9rWycDzEC7Q
Metcon
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.