- by Brice Helms
- 0 minute read
Wednesday
Announcements
Farewell, Coach Heiselle! Join us Saturday, 11/20 @ 9:00am (during bootcamp) for “Heiselle WOD”. Potluck Brunch to follow @10:30am
Potluck sign-up is on front desk!
CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
1:00 Row (ez)
10 Groiners
10 bootstrappers
10 Elbow Punches
Into
2 Rounds
:45 Row (mod)
10 Med Ball Front Squats
10 Med Ball Push Press
10 Bird Dogs
Strength
Front Squat (3×5*)
Tempo (32X1)
*Weight stays Moderate across all sets.
(Score is Weight)
Workout
OPEN 19.1 (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
19 Wall Balls (20/14)
19 Cal Row
(Score is Rounds + Reps)
KG WB: (9/6)|(6/5)
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