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Friday, March 8th: CrossFit Open WOD 19.3

7
Mar

Friday, March 8th: CrossFit Open WOD 19.3

Alpine CrossFit – CrossFit

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Announcements

Dumbbells, Step-Ups, Handstand Push-Ups & Walks, OH MY! Don’t forget to sign up for your Heat Times for tonights Open Workout! Good luck to all AM’ers who are setting the tone!

Warm-up

Warm-up (No Measure)

General: “Power 10” on AB in between Pairs of Movements

– Sampson Lunge x 10 + Inch-Worm x 5

– CrossOver Sym. OHS x 5 w/ Pause + Ring Row x 10

-“I Dream of Jeanie” x 5 ea. Side + CrossOver Step-Ups x 10 (5 ea. Side

– Pallof Press x 10 ea. Side + Wall Walk x 3

Metcon

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Masters (55+) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 35b/20lb

50 dumbbell box step-ups 24in/20in

50 5-in. elevated strict HSPU

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

Crossfit Games Open 19.3 Masters Scaled (55+) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 20lb/10lb

50 dumbbell box step-ups 20in/16in

50 dumbbell strict press 20lb/10lb

200-ft. bear crawl

Time cap: 10 minutes

Crossfit Games Open 19.3 Teens (Ages 14-15) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 35lb/20lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Teens Scaled (Ages 14-15) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 35lb/20lb

50 dumbbell box step-ups 24in/20in

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

Cool Down

Metcon (No Measure)

3-5:00 Assault Bike Cool Down

Couch Stretch OR Banded Lunge x 60s ea. Leg

Banded Lat OH Stretch w/ Scap Pull x 60s ea. Side (Slow Scap Pull & relax throughout)

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