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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