CrossFit Mt Juliet | Crossfit Open 20.3
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Crossfit Open 20.3

28 Oct Crossfit Open 20.3

CrossFit Mt Juliet – CrossFit

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Free ice packs and icy/hot for every athlete that completes 20.3, have fun!

Mobility/Warm Up

Lower Back Smash (double lax ball)

Hamstring Ball Smash

2 Rounds

10 Cals Row/Ski

10 Cat/Cow (meWOW/mooo)

10 Hindu Push up (Chaturanga Chimichanga)

10 Good Mornings

10 Shoulder Taps

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

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

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

Post Workout Mobility

Classical Spinal Twist

Seal Pose

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