CrossFit WOD, January 20, 2023
CrossFit – Fri, Jan 20
Warm Up
<p>2:00 Row</p><p>30 Seconds Down Dog</p><p>30 Seconds Up Dog</p><p>30 Seconds Bottom Squat Hold</p><p>30 Seconds Hollow Hold</p><p>30 Seconds Active Spiderman</p><p>30 Seconds Plank</p><p>30 Seconds Active Samson</p><p>30 Seconds Air Squats</p>
Push Press (3×5 moderate to heavy load)
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.
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.
Crossfit Games Open 20.5 Masters (55+) (Time)
For time, partitioned any way:
40 chest to bar pullups
80-cal. row
120 wall-ball shots 20/10 lb ball to 9 ft
Time cap: 20 min.
Crossfit Games Open 20.5 Masters Scaled (55+) (Time)
For time, partitioned any way:
40 jumping chest-to-bar pull-ups
80-cal. row
120 wall-ball shots, 14 / 10 lb ball to 8 ft.
Time cap: 20 min.
