8
Nov
11/08/2019
Classic Fitness – CrossFit Group Classes
Warm-up
Stroke Rate Rowing Drill (No Measure)
3 min Row @ 2:15/500 or faster
– 1 min Stroke Rate<20
– 1 min Stroke Rater<18
– 1 min Stroke Rate<16
Warm-up (No Measure)
12 Squats
12 Ring Rows
6 Dive Bombers
12 Squats
6 Transitions
12 Glide Throughs/6 Giant Swings
12 Wall Balls
2-3 Muscle Up Progressions
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.