CrossFit – Mon, Oct 14
Warm-up
Specific Warm-Up
- 0:20 of each
- Medball deadlifts
- Medball front squat
- Medball shoulder press
- Medball thruster
- Medball dip + throw
- Wallballs
Strict Press
- 3 Cued Press to Eye Level
- 2×3 Cued reps
Strength
Strict Press (Heavy set of 10)
12:00 for a heavy set of 10:00
Metcon
Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:
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
Accessory
Gun Show (Checkmark)
Gun Show
[PART A]
3×15 Chest Supported Double Dumbbell Row
Rest 1 Minutes Between Sets
[PART B]
3×16 Cheater Hammer Curls (8/side)
General Flow 0:20 Each or Written Time