CrossFit Carolina Beach – CrossFit
Open WOD 19.1 consists of AMRAP 15 of 19 Wall balls and 19 calorie Row. The goal today is to start with a slower pace and increase your intensity as needed, you’ll pay the price if you start too fast. Breaking your sets early on the wall balls to keep limb fatigue at bay is a good idea. For your sets on the rower think longer and more powerful strokes as calories are about power output.
Warm-up
A: Metcon (No Measure)
Complete 1 round at a slow pace:
19 Wall balls
19 Calories on the bike
Complete 1-2 rounds at a moderate pace.
10 Walking Lunges
10 Medball Cleans
10 Burpees
10 Single Leg Glute Bridges (2 count at top) each
*Once each group is done athletes will switch places.
Metcon
B: 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
C: 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
Accessory Work
D: Metcon (No Measure)
Ultra Wide Stance Banded Pull-Through: 5 x 20. Rest 30s.
Then,
5 Minutes of Parasympathetic Breathing