CrossFit Games Open 19.1

Crossfit Charlottesville – CrossFit

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Warm-up

5 sets:

30 second row, increasing pace

30 second rest

+

3 sets:

10 reverse lunges with pvc overhead

20-30 second passive hang from pull-up bar

5-10 push-ups

+

Specific movement prep.

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