Crossfit Charlottesville – CrossFit
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