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20.5

7
Nov

20.5

Lowry CrossFit – CrossFit

Friday Night Lights! Last open workout, we’ll be running heats during the evening classes from 4:30pm-7:00pm. If you are interested a few of us will be headed over to the Stanley Beer Hall around 7:30pm for a beer and some food.

View Public Whiteboard

WU: Warm-up (No Measure)

MOBILITY

Pigeon Stretch: 2-3 Minutes Each Side

Ankle Dorsiflexion: 1-2 Minutes

Barbell Thoracic Opener: 2-3 Minutes

ACTIVATION

EMOM 9:

Minute 1: 1 Minute Easy Row

Minute 2: 1 Minute Inchworms

Minute 3: 5 Scap Retractions + 5 Wallballs

MC: 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.

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