A never seen element to a Crossfit Open workout: pick your own rep scheme! I love it. So many options, you can really play to your strengths!

20.5 is:
20 min cap:
40 Ring Muscle Ups
80 Calorie Row
120 Wall Balls

[you may complete the workout in any order and break up the reps however you like]

Here we give you some tips on warming up, a few technique pointers, and then how to cool down to help keep DOMs at bay.

Good luck!


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If you would like to learn more about my methods, check out my website: https://tommorrison.uk

Find out more about our globally renowned Simplistic Mobility Method, designed to balance your body and keep you pain free here: https://tommorrison.uk/products/the-simplistic-mobility-method

Or if you’re looking for a complete training program, one that shows you how to warm up correctly, teaches you core awareness, combines barbell and kettlebell strength sets effectively, uses bands for proper muscle activation and teaches you advanced skills using easy methods you need End Range Training: https://endrange.tommorrison.uk/purchase

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Tom Morrison is the creator of The Simplistic Mobility Method and works with athletes on prerequisite movement capabilities for optimal strength, performance, and reduced risk of injury. He is a British weightlifting coach, martial artist, CrossFit trainer and competitor.

His passion is getting people to live a pain free life so they can do the things they enjoy, he works with professional MMA fighters, golfers, football and rugby players, strongmen, powerlifters, experienced CrossFit athletes and weightlifters, people with no mobility, people with hypermobility, people with chronic back, knee and shoulder injuries, and most commonly people with general tightness or pain that can’t seem to figure out why.

See more from Tom:
T-Nation: https://www.t-nation.com/all-articles/authors/tom-morrison
Boxrox: https://www.boxrox.com/author/tom-morrison

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