Turn2CrossFit – CrossFit
Warm-up
25 x Banded Pull-aparts in front w/bent arms
25 x Banded Pull-aparts overhead w/straight arms
Row 5 Calories
5 Jumping Squats
Row 10 Calories
10 Jumping Squats
Row 15 Calories
15 Jumping Squats
Butterfly stretch, back on ground feet on wall
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
Crossfit Games Open 19.1 Masters (55+) (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 9-ft. target
Women throw 10-lb. ball to 9-ft. target
Crossfit Games Open 19.1 Teens (Ages 14-15) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Boys throw 14-lb. ball to 9-ft. target
Girls throw 10-lb. ball to 9-ft. target