Warmup:

3X:

:20 Row just arms

:20 Row Legs & Hips

:20 Row full body

Then…

10 Squat2Stands

5 Med Ball Squats

10 Kickers

5 Med Ball Thrusters

5 Wall Ball Shots

WOD:

CrossFit Open 19.1

AMRAP 15:

19 Wall Ball Shots (20/14) (10’/9′)

19 Cal Row

Video courtesy of The CrossFit Games.

Our trip back through past CrossFit Opens takes us to Feb 22^nd, 2019. With this one being 15 Minutes, it does you absolutely no good to try to hit the gas from the start of this one.  Rather, try to make every pull of the row count.  Try to make the strokes per min number as low as you can.  Focus on that while rowing and the next thing you know, the cals will be done.  For the wall balls, smooth is fast.  Also, make your breaks (if you take any on the wall balls) very strategic.  Take the break before you red-line.

Scaling Options:

Bar weight -> 135/95 -> as needed (ELITE: 185/130)

Burpee over bar -> Burpee to bar step over

Double Unders -> 100 Single Unders

Cool Down:

Scorpion Pose – 1 Min per side

Calf Pedal in Down Dog – 20 Per side