Inch worm
Hip thrust
Wall slides (Shoulders)
Push-ups
3xME (stop @ 20)
5k Prep:
Pick drill: Catch to Extension
Legs
Shoulders
Arms
Put it together
3.2.1.Go!
*Build
**If you peak before the 10 sets are up remove 10–20% and finish remaining sets across
Max Effort 5k Row
Metcon (No Measure)
Power & Speed (Rowing)
x10 stroke with as much power as possible. spm below 20. Damper @10
-Immediately into
x20 strokes w/ damper @ 1. SPM as fast as possible.
10 rounds
Metcon (No Measure)
Every 4m for 32m complete
30s relax squat hold
30s braced squat hold
30s seated to touch (back against the wall)
x20 Goblet Squats
Crossfit Games Open 20.5 Teens (Ages 14-15) (Time)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots 14/20 lb ball to 9 ft.
Time cap: 20 min.
Crossfit Games Open 20.5 Teens Scaled (Ages 14-15) (Time)
For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14-lb/20lb ball to 9 ft.
Time cap: 20 min.
