WARM UP – MOBILITY
Big dynamic joint warm-up + stretch out:
Pre-squat hip openers, Thoracic rotations, Posterior chain floss
—
Review 19.1 movement standards and scaling options.
Partner up, and have heat 1 complete a 4-5 min specific warm-up with 2-3 sets at game pace:
8-10 wallballs + 8-10 Cal row
– Rest 60-90s between rounds
(heat 2 warm-up when heat 1 is finished and recovering)
WOD A
CROSSFIT OPEN 19.1 (RX)
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
— OR —
CROSSFIT OPEN 19.1 (SCALED)
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
—
Please visit games.crossfit.com for full workout descriptions and workout options for masters and teens.
