1 March 2019

If you've only heard of it by reputation, you may think CrossFit is a place for elite athletes or fitness fanatics — but there's much more to it than that.   Find out why your friends are getting hooked

If you've only heard of it by reputation, you may think CrossFit is a place for elite athletes or fitness fanatics — but there's much more to it than that.
Find out why your friends are getting hooked

Article: Find out why your friends are getting hooked

Warm-up
Run Around Bldg (~400m)
Row 500m, or
Bike 1km
then
3 rounds:
10-30 Double-Unders
5-10 Toes-to-Bar / Knee-Raises

Barbell warm-up
5 reps each of:
- Deadlift,
- Hang Power Clean,
- Front Squats,
- Shoulder Press
2-3 rounds

Mobility
~1:00/side:
Forearm / Wrist Stretches
Calf S&F (KB)
Psoas S&F (KB) / Gut Smash (slam ball)
Lat Distraction (band)
Gecko Stretch
Couch Stretch
whatever else you need to start the Open ...

Metcon
2 Rounds:
5 TTB / Knee-Raises
10 DUs
2-3 Squat Cleans (Rd 2 wt)
then
"Active" REST 2-5:00
Step-up and get 19.2 done:
AMRAP-8 (up to 20):
25 TTB / Knee-Raises
50 DUs / Singles
15-13-11-9-7 Squat Cleans

Rx: Crossfit Games Open 19.2 (Ages 16-54) (AMRAP - Reps)
8 Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 - 15 @ 135# / 85#
*Round 2 - 13 @ 185# / 115#
*Round 3 - 11 @ 225# / 145#
*Round 4 - 9 @ 275# / 175#
*Round 5 - 7 @ 315# / 205#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Sc: Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP - Reps)
8 Minute AMRAP + Bonus Time of:
25 Hanging Knee-raises
50 Single Unders
Squat Cleans*
*Round 1 - 15 @ 95# / 55#
*Round 2 - 13 @ 115# / 75#
*Round 3 - 11 @ 135# / 95#
*Round 4 - 9 @ 155# / 105#
*Round 5 - 7 @ 185# / 135#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Warm-Down
Run Around Bldg (~400m)
Row 500m, or
Bike 1km
then Mobility as required ...
and/or
Personal Goal Work
***
Great Job!
You have completed the WOD #2 of the 2019 CrossFit Open