Friday 2.22.2019

*Tonight starts the first week of the Open, and our Friday Night Lights events!  Join us at 6:30pm and support your fellow Full Rangers!

"FITNESS" & "PERFORMANCE"

A. "CrossFit Open Workout 19.1"Complete as many rounds and reps as possible in 15 minutes of:19 Wall Balls19 Calorie RowRx Men throw 20-lb. ball to 10-ft. targetScaled Men throw 14-lb. ball to 10-ft. targetRx Women throw 14-lb. ball to 9-ft. targetScaled Women throw 10-lb. ball to 9-ft. targetB. Three sets of:Strict Pull-ups x 4-6 reps @ 2110 (add weight if these are easy for you)Rest 60 secondsHalf-Kneeling Dumbbell Press x 6-8 reps each side @ 20X1Rest 60 secondsHollow Hold/Rock x 30-40 secondsRest 60 seconds

"COMPETITION"

19.1

"ENDURANCE"

1000 Meter Bike Erg @85-90%2 minute easy ridex 10 sets