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MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute

Easy Row

Samson Stretch

Squats to Medicine Ball

45 Seconds

Moderate Row

Spidermans

Medicine Ball Deadlifts

30 Seconds

Faster Row

Push-up to Down Dog

Medicine Ball Slams

*Rotating through 3 stations

Mobility

Warm-up (No Measure)

Banded Ankle Distraction: 45 Seconds Each Side

Medicine Ball Squat Hold & Ankle Stretch: 30 Second Hold + 30 Seconds Each Side

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

Crossfit Games Open 19.1 Masters (55+) (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 9-ft. target

Women throw 10-lb. ball to 9-ft. target