Warm-up
• 100 Single Unders
• 50 Double Unders
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch
3 rounds:
• 10 m Duck Walk
• 10 Mountain Climbers
Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 80% of 1RM
Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM
Conditioning
CrossFit Open 19.1
15 min AMRAP:
• 19 Wall Balls 20/14#
• 19 Row (calories)