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Fitness Games Open 19.1

Fitness Coldwater – Fitness

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Warm-up

Warm-up (No Measure)

:30 sec

Cardio

Spiderman

Cardio

Samson

Cardio

Push-up Down Dog

Mobility:

warrior squats :30 sec

Specific Warm up

Warm-up (No Measure)

Row Prep:

:30 sec row- find rhythm- strong push/pull with a slight pause at top

Wallball Prep:

3 ball Squats- FULL DEPTH

3 ball Presses

3 Wallballs

Figure out WOD weight

Metcon

Fitness 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

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