CF Open 19.1

Bluprint Fitness – CrossFit Open

Warm-up

3 Min Run/Row/Ride/Ski

PT/TMC/Shin Box Rotation 2×10/10/10

Hip Halo Activation Series

5 Min Athlete Specific Warm Up

Conditioning

PICK ONE BELOW

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

Mobilize

Foam Roll Quads (2 Min Each)

Lax Ball Front Shoulder Smash (1 Min Each)

Wall Stretch (1 Min Each)

Static Scorpion Stretch (1 Min Each)