Grand Trunk CrossFit – CrossFit
Warm-up
200m row
then
3 rounds
5 wall balls
5 DB bent over row
5 DB thrusters
Mobility
wall hip stretch
banded shoulder
Metcon
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
Accessory
3 rounds
10-15 GHD situps (depending on ability)
10-15 GHD hip extension
superset