19.1

Hammonasset CrossFit – CrossFit

Warm-up

300m Row

2x:

10 Squat Therapy

10 Pike to Heel Tap

5 Inchworms

10 Air Squats

Mobility

Couch Stretch: 30 sec each side

Spiderman Lunge Stretch: 20 sec each side

Metcon

Brief WOD standards. Split into partners.

While Partner A does:

5 Burpees

10 meter Butt Kickers

10 meter High Knees

15 Cal Row

Partner B meets with coach for judging details.

Start first heat of WOD at 20 min after the hour. Second heat goes at 40 after the hour.

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

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