05/22/2020

Encinitas – Group Class

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Warm-up

Row 400m

10 Inverted V Up on Rower

10 Push Up

2 Wall Walk Up

20 Arch Rock

10 Good Morning

10- 1/2 kneeling DB Press each arm

10 Banded Front Raise

Strength

1-1/4 Front Squat

Warm Up to a medium-heavy set of 6 Reps the go through the following Reps building as you can:

6-5-4-4-4-4

Front Squat 1-1/4

4 count lower 1/4 up, lower then all the way up

Metcon

Open 20.3 for Reps (AMRAP – Reps)

For time:

21 deadlifts 225/155

21 handstand push-ups

15 deadlifts

15 handstand push-ups

9 deadlifts

9 handstand push-ups

21 deadlifts 315/205

50-ft. handstand walk

15 deadlifts

50-ft. handstand walk

9 deadlifts

50-ft. handstand walk

Time cap: 9 min

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes