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Crossfit NWA – CrossFit

Warm-up

Metcon (AMRAP – Rounds and Reps)

19.1
Open Workout 19.1

Complete as many rounds as possible in 15 minutes of:

19 wall-ball shots

19-cal. row

M 20-lb. wall ball to 10 ft.

W 14-lb. wall ball to 9 ft.

Scale as needed

Metcon (AMRAP – Reps)

FIT
3 round

1:00 stations w :20 transition b/t

1:00 rezst b/t rnds

Station 1

AMRAP

R1 Alt DB Curls

R2 Alt Hammer Curls

R3 Straight Bar Curl

Station 2

BB Thrusters

Station 3

II Unders/Singles

Station 4

Core

R1 Russ Twist

R2 Flutter Kicks while Plate Lockout

R3 Knee Raises

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