3-22-19 Crossfit Open 19.5

21
Mar

3-22-19 Crossfit Open 19.5

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-Up:

400m Run / 500m Row

10 Quad Stretch

10 Knees to Chest

10 Leg Swings

10 Push-up to Down Dog

10 Alternating Spiderman

10 Alternating Samson

10 Scap Push-ups

10 Scap Pull-ups

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Front Squats

5 Thrusters

Metcon

Metcon (No Measure)

Workout Rehearsal:

5 Thrusters

5 C2B Pull-ups (Jumping Pull-ups)

3 Thrusters

3 C2B Pull-ups (Jumping Pull-ups)

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes