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19.5

23
Mar

19.5

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

3 Minutes Bike or Row

Wrist/Ankle/Front Rack/Hip/Thoracic Mobility (athlete choice) – 5 Min

2 Rounds:

5 Scap Pullups, 5-10 Kip Swings

10 Single Arm DB Press Each (10 second overhead hold after last one)

5 DB Front Squats each side

20 second Hollow Hold

20 Second Arch Hold

3-5 strict pullups

Barbell/Pull-up warm up (Close to go time)

2 Rounds

5 Empty Bar thrusters

2-4 pullups

Rest

2 rounds

5 Thrusters at working weight

2-3 Pullups at Rx for division

Metcon

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 Masters (55+) (Time)

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

Thrusters 65lb/45lb

Chin-over-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

Crossfit Games Open 19.5 Masters Scaled (55+) (Time)

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

Thrusters 45lb/35lb

Jumping pull-ups

Time cap: 20 minutes

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