CFG - Lucas
1200 - 11 of us
Crossover Symmetry
Foam Roll
Warm Up
3 rounds
100m row
20 banded side step
15 air squat
10 banded strict press
5 cat cow
1 min of pigeon, quad stretch or scorpion
Metcon
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
I scaled this to a 14# wall ball to 10 feet and had a really great bench mark. All of the wall ball shots were unbroken and my row was averaging around 700 cal/hour (about 1:45). Transitions were a little slow.
Round 1 - 2:30
Round 2 - 3:00
Round 3 - 3:10
Round 4 - 3:00
Round 5 - 2:50
Round 6 - finished 8 wall ball shots in about 30 seconds
Weightlifting
Every minute, on the minute, for 12 minutes (4 sets of):
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Hollow Hold
Minute 3 – Banded Face Pulls x 15 Reps @1111
I worked on virtuosity and managed 7-8 reps on ring rows, full 45 second hold with tucked knees and arms by sides and 12 reps at the prescribed tempo for face pulls with the red band.
Lagniappe
3x10x95# Reverse Hyperextensions
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