CrossFit Open 19.1 – Keys to Success

Push-Pull City

It is obvious that the arms will be balanced with a push and a pull. But do you realize that the legs should also be going through a push and a pull?

The squat portion of the wall ball is a push/drive through more of the anterior chain muscles (quads), whereas the row should be more of a pull from the glutes and hamstrings.

Confused?… No worries, check out the video and learn how to dominate this workout.


  1. Deadlift the Row
  2. Squat the Wallball
  3. Find a pace and don’t look back
  4. But before you do that… mobilize
  5. Hamy stretch
  6. Pigeon Stretch
  7. T/s foam roll for front rack/squat shape

Good Luck and #keepmoving


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