Friday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

400 M row

**may also use crossover symmetry bands for these movements**

shoulder band stretches, 10 of each >> https://www.youtube.com/watch?v=dIqE5o9Y_3g

7 push-ups

5 hanging scap retraction / bootcamp 10 ring rows

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.
80 ring rows for bootcamp instead of 40 MU

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.
80 ring rows for bootcamp instead of 40 MU