General Warm-up
Two rounds of:
60 Elbow or Push-Up Plank Hold
15 Banded Face Pulls
30 Second Pull-Up Hang
30-45 Second Nose to Wall Handstand Hold
10-12 Ring Rows
“CrossFit Games Open Event 20.5”
For time, partitioned any way:
40 Ring Muscle-Ups
80 Calories of Rowing
120 Wall Ball Shots (20/14 lbs)
18:34 – done w/ pull-ups instead of muscle ups and a 12# wb because the gym didn’t have a 14. I did mine in 4 sets of 10/20/30.
General Warm-up Two rounds of: 60s Elbow or Push-Up Plank Hold 15 Banded Face Pulls 30s Pull-Up Hang 30-45s Nose to Wall Handstand Hold 10-12 Ring Rows Part A Three Rounds (Moderate to Heavy Load, 8-12 Reps): 1. Seated DB Shoulder Press 2. Incline DB Flys 3. Preacher Curl (DBs) 4. Cable Lateral Raises 5. Seated Leg Curl Machine 6. Calf Raises (Seated) Rest 45-60s between exercises, 90s between rounds. Part B “CrossFit Games Open Event 20.5” For time, partitioned any way: 40 Ring Muscle-Ups 80 Calories of Rowing 120 Wall Ball Shots (20/14 lbs) A. Completed B. 20 BMU… Read more »