FRIDAY February 22, 2019


CrossFit Momentum – CrossFit

Metcon

OPEN WOD 19.1

Warm-up

Warm-up (No Measure)

2 Min Easy Warm Up on Bike or Rower

Mobility:

Couch Stretch 2 Minutes Per Side

Banded Hamstring Distraction x 20 Per Side

Ankle Prep (KB on knee or Foot on stantion/wall)

Banded Lateral Walks

Banded forward walks

Banded Backward Walks

15 Banded Air Squats

10 Inchworm to Pushup

10 Deep Lunge with Elbow drop and overhead reach

10 Squat w/1 arm Overhead Reach

Then:

2 Rounds:

5 Squat Jumps

5 Burpee Broad Jumps

If equipment allows:

3x:

5 Wallballs, 7 Calorie Row

Rest 5 Minutes before starting WOD

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 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 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 Scaled (55+) (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 8-ft. target

Women throw 10-lb. ball to 8-ft. target

Cool Down

5-10 minutes Easy Bike

Categories: WOD

Leave a Reply

Your email address will not be published. Required fields are marked *


Previous Post:

«

Next Post:

»