Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

General warm up

2 rounds

1 min cardio

20 Single KB or DB Deadlifts

15 goblet squats

10 band pull aparts

Specific warm up

5 Medicine ball squats

5 Medicine ball push press

5 Wall ball shots

Metcon

CrossFit Games 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