Friday, 13 January

WARM UP

BENCH PRESS

Build to a 1 Rep Max

“CrossFit Open Workout 19.5”

33-27-21-15-9

• Thrusters 95/65
• Chest to Bar Pull-Ups

Time Cap 20 mins

Additional Work:

AMRAP 10 (before)

• 15 GHD Sit Ups
• 30ft Unbroken Handstand Walk

5 Sets for Quality

• 20 sec Ring L-Sit
• 40 sec Side Plank (each side)
• 60 sec Wall Handstand hold