2.25.19 Workout of the Day

Adam, OPEN 19.1

Box Brief

-Happy Birthday Ethan!

-19.1 will be the workout for all CrossFit classes today. Athletes that could not make FNL and/or would like to complete this workout again may due it to during the scheduled CrossFit classes. In addition, we will have a full ICT schedule for those not wanting to complete 19.1. Our @comptrain program will be the ICT WOD today.

CrossFit

WORKOUT 19.1

Complete as many rounds as possible in15 minutes of:

19 wall-ball shots 19-cal. row

VARIATIONS

Rx’d: (Ages 16-54) Men throw 20-lb. ball to 10-ft. target

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

Scaled: (Ages 16-54) Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

Teenagers 14-15:

Boys throw 14-lb. ball to 9-ft. target Girls throw 10-lb. ball to 9-ft. target

Scaled Teenagers 14-15:

Boys throw 14-lb. ball to 8-ft. target Girls throw 10-lb. ball to 8-ft. target

Masters 55+:

Men throw 20-lb. ball to 9-ft. target Women throw 10-lb. ball to 9-ft. target

Scaled Masters 55+:

Men throw 14-lb. ball to 8-ft. target Women throw 10-lb. ball to 8-ft. target

1. Midline Conditioning 12 min EMOM, every 1:30

ODD: 200 m run/ 10 Calorie Bike

EVEN: 20 GHD situps

ICT

1. Modified "Meatball" For Time: 75 burpees 800 m run

Directly Into...

6-9-12-15: Pull-Ups Push-ups Dumbbell Front Squats (50's/35's)

1. Midline Conditioning 12 min EMOM, every 1:30

ODD: 200 m run/ 10 calorie Bike

EVEN: 20 GHD situps