Workout of the Day
Warm Up
2 mins on rower, bike, or light runlunge n twist
inchworm w/pushup
arm clocks
banded side steps
rings rows
bootstrap squats
banded 7s
5 kipping swings
5 barbell front squats
5 barbell push press
5 barbell thrusters
5 pull ups
5 front squats light weight
5 push press light weight
5 thrusters light weight
5 C2B
5 thrusters at wod weight
Open 19.5
33-27-21-15-9 reps for time of:• Thrusters
• Chest-to-bar pull-ups
Men use 95 lb.
Women use 65 lb.
Time cap: 20 minutes
Movement Standards:
https://games.crossfit.com/workouts/open/2019/5#movementStandards
Scorecard:
https://games-assets.crossfit.com/Open-19-5-sdofiw0vnGT.pdf
Cool Down
-Quad Stretch/Smash: Use a foam roller or lacrosse ball on your quads-Lat/Posterior Shoulder Rolling: Roll out your lats and upper back
-Banded Biceps Stretch
-Doorway Chest Stretch