Read "A Change of Pace: The 2019 CrossFit Open" as a yearly CrossFit Open reflection and celebration of our Amplify anniversary.
CrossFit
Strength
Filly Press [Video]
Complete 5 sets of 4 reps, each arm.
Choose your weight based off of feel for the day.
Dumbbell Hammer Curl to Shoulder Press [Video]
Complete 3 sets of 10 reps, both arms simultaneously.
Choose your weight based off of feel for the day.
Conditioning
“Weight Vest Wednesday”
3 Rounds For Time:
• 20 Wall Ball Shots (#20/14)
• Run 6 Turf Lengths
• 20 Alternating Dumbbell Snatch (#50/35)
• Run 6 Turf Lengths
Bootcamp
Tabata - jumping jacks
6min AMRAP
10 pushups
20 air squats
30 bicycle abs
Tabata- alt toe taps on DB
6min AMRAP
10 RT side v-ups
20 glute bridges with DB
10 LT side v-ups
Tabata- sprawls
6min AMRAP
10 pull ups/RR
20 DB push jerks
30 plank toe taps
