CrossFit VU – CrossFit
Warm Up
2 min row or bike
2 rounds
5 inchworms
:15 table top hold
5/5 pike shoulder taps
Gymnastics Skill (AMRAP – Reps)
HSW Skill Work + WOD
Skill Work
5:00 Practice (Pick 1 option)
Inverted Box or Rower HSW
WF HS Shoulder Taps/Shifts
Partner assisted HSW w/ PVC
Then..
AMRAP x 5:00
Max HSW (10’ = 1 rep)
or
Max Wall Walks
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