CrossFit open 19.1

21
Feb

CrossFit open 19.1

Announcements

The OPEN starts this week! WOD will be announced on Thursday and it will be the WOD on Friday. Please come cheer your friends and swolemates on during Friday Night Lights. Sofia Meyer will Damsel in Defense will be our vendor for the week!

Centennial CrossFit – CrossFit

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Warm-up

Specific Warm up to Movements (No Measure)

400 m run/500 m row then:

2 rounds of elements in the WOD – instructional tips/tricks.

Then: 1′ hold couch stretch/each side.

1′ hold heel stretch/each side.

1′ Shoulder stretch.

Metcon

19.1 Open (AMRAP – Rounds and Reps)

19.1 Open

Complete as many rounds as possible in 15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20 lb ball to 10′ target

Women throw 14-lb. ball to 9-ft. target