CrossFit Belleville – WOD

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Warm up/Mobility

1 Minute

Easy Row

Active Samson

Squats to Wall Ball

45 Seconds

Moderate Row

Active Spidermans

Wall Ball Deadlifts

30 Seconds

Faster Row

Push-up to Down Dog

Squats to Wall Ball

Squat Hold & Ankle Stretch: 30 Second Hold + 30 Seconds Each Side

This is a two part stretch. First part hips, second part ankles. We’re starting with a squat hold, drive ourselves into the bottom of a squat. Keep the chest high and drive the knees out with the elbows. For part two, lean your weight towards one side of the body to feel a stretch in the calves. 30 second squat hold followed by 30 seconds each side for the ankles.

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

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