19.1

26.2 CrossFit – CrossFit

**“75% Emotional, 25% Physical”**

Warm-up

3 Minutes of Cardio (No Measure)

Bike, run 400M, jump rope, crossfit warm up……

Row Warm up (No Measure)

Easy Row

Glute Bridges

Down Dog

Moderate Row

Glute Bridge Walkouts

Shoulder Taps

Faster Row

Single Leg Glute Bridges (15 Seconds Each)

Push-up to Down Dog

Metcon

Open 19.1 (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.

Scaled #14/10

Extra Credit

In & Around (LT) (Time)

1600M easy moderate pace

200M @ 400PR pace

1400M @ easy moderate

200M @ 400PR pace

1200M @ easy moderate

200M @ 400PR pace

1000M @ easy moderate

200M @ 400PR pace

rest 100m walk after easy and hard runs