Workout
21 min AMRAP
15/12 cal row
12 Wall balls (20/14)
**Similar to CrossFit Open Workout 19.1. Time domain is longer, movements are the same, fewer reps this time around. What can you do to keep the intensity up for the full 21 minutes? Have a plan. We’ve done enough rowing that you should have a good idea of a sprint vs cruise pace. This should be completed in 60-90 sec each attempt. Legs will definitely get sore as they are the primary mover for both movements. The 12 reps might sound doable to complete unbroken, but consider breaking them up at some point (7/5 or 8/4) as there is no additional time to rest or take a break. Upper body shouldn’t be neglected, either, especially if your rowing technique is still not up to par and you find yourself over-gripping the handle, leaning back too far, pulling the handle in too high, or even shrugging your shoulders into your ears every stroke, this can take a toll over the duration of the workout and cause early fatigue. Relax. Easier said than done, but before your first stroke and before your first wall ball shot, take deep in/out breath and let your shoulders sink down. Carrying any extra tension is no bueno, so use the transition time between movements to do a quick self assessment of your breathing and body fatigue, and make adjustments along the way – breaking up the reps, slowing down your rowing stroke, reminding yourself to relax your shoulders – to keep moving consistently through the workout.