Hammonasset Conditioning + Fitness – CrossFit
Warm-up
300m Row
2x:
10 Squat Therapy
10 Pike to Heel Tap
5 Inchworms
10 Air Squats
Mobility
Couch Stretch: 30 sec each side
Spiderman Lunge Stretch: 20 sec each side
Metcon
Brief WOD standards. Split into partners.
While Partner A does:
5 Burpees
10 meter Butt Kickers
10 meter High Knees
15 Cal Row
Partner B meets with coach for judging details.
Start first heat of WOD at 20 min after the hour. Second heat goes at 40 after the hour.
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
