WARM UP – MOBILITY
5-7 min dynamic warmup
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2 Rounds:
30-40 secs row
3-5 beat swings + 3-5 pull-ups
*On rings if doing MU’s + 3-5 dips
5 air squats + 5 jumping squats
*Partner here and start on different movementsWOD A
CROSSFIT OPEN WOD 20.5
For time, partitioned any way (20 min cap)
40 muscle-ups
80-cal. row
120 wall-ball shots 20lb – 10′ / 14lb – 9′
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– Add uncompleted reps as seconds————————–CROSSFIT OPEN WOD 20.5 – SCALED
For time, partitioned any way (20 min cap)
40 pull-ups
80-cal. row
120 wall-ball shots 14lb – 10′ / 10lb – 9′
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– Add uncompleted reps as secondsACCESSORY
Easy 5 min bike cool-down
Couch stretch x 2-3 mins /side
Banded pec / shoulder openers x 2-3 mins /side
Hip opener / pigeon pose x 2-3 mins /side
