CrossFit Open 19.1

15min AMRAP

19 Wall Ball Shots

19 Cal Row


This workout is all about hip mobility, lower body power and endurance, and core control. Because of the sheer volume of this workout, I would advise a very light warm-up. However, we want to do something that’s going to get your whole body primed to perform a lot of reps as efficiently as possible!

Below is my recommended warm-up sequence to loosen up your hips, activate your core and elevate your heart rate just enough leading into 19.1. Good luck and have fun!



  • Banded hip distraction (spend 2-3 minutes on each side)
  • Happy baby stretch (1-2 minutes depending on the tightness)
  • Child’s pose stretch (1-2 minutes)


  • Abdominal Series (2×30” each)
  • Hollow hold ROLL to Superman hold (10 seconds each hold x 10 reps)
  • High step at wall 2×10


  • 5 air squats
  • 10 squat jumps
  • 15 jumping jacks
  • 250m row

Written by: Dr. Elizabeth Galdi, PT, DPT, CrossFit Level 1 Trainer

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