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.

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