Forever Young CrossFit – CrossFit
General Warm-Up 1.4 (No Measure)
Stationary hops (1min)
Knee rotations (10 per reps/direction)
Hip rotations (10 per reps/direction)
Lateral Squats 10 reps
Toe walks (down & back)
Heel Walks (down & back)
Side ankle walks (down & back)
Frankenstein walks (down & back)
Walking quad stretch (down & back)
Straight Leg Bear Crawl Down (down & back)
Crab Walk (down & back)
200m run
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
Crossfit Games Open 19.1 Masters (55+) (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 9-ft. target
Women throw 10-lb. ball to 9-ft. target