Friday, February 22, 2019

Open WOD 19.1

15:00 AMRAP
19 Wall Balls (20/14)
19 Cal Row

Variations:
Rx’d: (Ages 16-54) Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target Scaled: (Ages 16-54) Men throw 14-lb. ball to 10-ft. target Women throw 10-lb. ball to 9-ft. target Teenagers 14-15: Boys throw 14-lb. ball to 9-ft. target Girls throw 10-lb. ball to 9-ft. target
Scaled Teenagers 14-15: Boys throw 14-lb. ball to 8-ft. target Girls throw 10-lb. ball to 8-ft. target Masters 55+: Men throw 20-lb. ball to 9-ft. target Women throw 10-lb. ball to 9-ft. target
Scaled Masters 55+: Men throw 14-lb. ball to 8-ft. target Women throw 10-lb. ball to 8-ft. target

A Tip for Today
Lets discuss what makes this workout great.  First of all, it is CLASSIC CrossFit.  It is quite simply, what we all fell in love with, basic intensity.  Fifteen minutes makes this workout extremely mental.  Starting out in a sprint will leave you bent over begging for air long before you think you should.  You need to find a pace that you can sustain for fifteen minutes.  The key to a good score is going to be minimizing rest time and being on point with your transitions.  Set your rower so that you can get in and out of it quickly.