Scaling the CrossFit open workouts for the older generation
The CrossFit open workouts are hugely scalable for all ages and abilities. 23.2a is an AMRAP (as many rounds as possible) in 15 minutes of 10 shuttle runs, each 25 feet and 5 burpee pullups, the number of the burpee pull-ups increasing by 5 each round.
The simple scaling we used was a 250 row (the row is less impactive on the knees) and 5 down and ups, the pull-up removed. The time element was kept but introducing rest as necessary to reduce the intensity for the individual. A very scalable fitness workout was achieved.