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