CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
5-20: Warm-up (No Measure)
Dynamic Warm-up
Hip Prep Drills
20-30: WOD / Skill Prep (No Measure)
Points of Performance for Wall Balls
30-45: 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