Complete as many rounds as possible in15 minutes of:

19 wall-ball shots 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

Men throw 20-lb. ball to 10-ft. target

EQUIPMENT

• Medicineballofappropriateweightforyourdivision* • Concept2rower

*The official weight is in pounds. For your convenience,the minimum acceptable weights in kilograms are 9 kg(20 lb.), 6 kg (14 lb.) and 4 kg (10 lb.).

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment ormovements described in this document or shown in theworkout video may be disqualified from the competition.

 

 

WARM UP CROSSFIT RIPAMONTI

Il nostro consiglio per prepararti al OPEN WORKOUT 19.1:
4 ROUNDS
6 Cal Row
10 L . Box step up
2 MB Squat + 1 Wall balls X 5
30'' Superman Hold