Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
200 Meter Row
10 Walking Lunges (total)
10 Burpees
10 Mountain Climbers (total)
10 Wallballs
10 One Leg Glute Bridges Each Side
Metcon
19.1: 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
Pacing will be key. Start with a conservative pace and increase your intensity as needed. Dont start out too fast! Breaking your wallballs up early to manage fatigue. For the rower think long slow strokes as calories are about power output.
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