Open WOD 20.5

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

KB goblet squat stretch

Childs pose

T-spine openers

Reverse bridge

Laying twister stretch

Shoulder kips



10 Ring rows to deep ring dips

20 Walking lunges

10 pull-ups

10 Wall balls

5 muscle ups

*Scale/modify movements as needed.

WOD

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.