Warmup:
200M jog w/med ball
5 med ball front squats
5 med ball push press to target
5 wall ball shots
10 huggers
10 Over and Backs
On rig: Perform 5 reps of: Scap pull ups, kip swings, large kips swings (hips close to bar if doing muscle ups), pull ups
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
WOD:
CrossFit Open 20.5
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots (20/14)
Time cap: 20 min.
Video courtesy of the CrossFit Games. As we get closer to the 2022 CrossFit Open, we’ll take a trip back to some past Open WODs to get used to pushing ourselves for a certain time range. Today you get 20 minutes to figure out how to knock out 40 muscle ups, 80 cals on the rower, and 120 wall ball shots. You can break them up any way you like. If you want to do 10 rounds of 8 cal row and 12 wall balls, then spend the remaining time doing muscle ups, cool. You want to just go straight through as written, cool. You want to do all the rowing, then break up the rest, up to you. Shooter’s choice, but make the 20 minutes as effective as you can.
Scaling Options:
Muscle Ups -> Jumping Muscle Ups -> Burpee to Kipping Chest2Bar Pull Ups -> Burpee to Kipping Pull up
Med ball weight -> 14/10 -> as needed
Joint Strike CrossFit 