More Gymnastic work and another Partner WOD, with ability level choices!
CrossFit Open
Registration is open! Join the 5 weeks of online competition. Register here.
This year includes scaled versions of the Open workouts as well as a new Teenage Division for athletes 14-17 years old.
THURSDAY Gymnastic Strength Take 15 minutes to practice technique: • Pull-ups (Strict, Kipping, Butterfly, Chest to Bar) • Handstands (Holds, Strict, Kipping, Deficit HSPU, Walks) • Toes to Bar/Knees to Elbow • Double Unders • Muscle-ups
Conditioning Partner Workout Scaled AMRAP in 20 Minutes: • 16 Ring Rows • 20 Double Unders • 16 Calorie Row • 40 Wall Ball Shots (#20/14) • 16 Burpees Over Partner
Rx AMRAP in 20 Minutes: • 16 Pull-ups • 50 Double Unders • 16 Calorie Row • 50 Wall Ball Shots (#20/14) • 16 Burpees Over Partner
Rx+ AMRAP in 20 Minutes: • 16 Chest to Bar Pull-ups • 80 Double Unders • 16 Calorie Airdyne • 40 Wall Ball Shots (#30/20) • 16 Burpees Over Partner
Wall Ball Efficiency