19.3

7
Mar

19.3

Centennial CrossFit – CrossFit

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Warm-up

Metcon

Specific Warm up to Movements (No Measure)

400 m run/500 m row then:

2 rounds of elements in the WOD – instructional tips/tricks.

Then: 1′ hold couch stretch/each side.

1′ hold heel stretch/each side.

1′ Shoulder stretch.

19.3 (AMRAP – Reps)

For time:

200-ft. dumbbell overhead lunge

50 dumbbell box step-ups

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Rx’d: (Ages 16-54)

Men use 50-lb. dumbbell, 24-in. box

Women use 35-lb. dumbbell, 20-in. box

Scaled: (Ages 16-54)

Men use 50-lb. dumbbell and 24-in. box, perform front rack lunges, 5-in. elevated strict HSPU and bear crawl

Women use 35-lb. dumbbell and 20-in. box, perform

front-rack lunges, 5-in. elevated strict HSPU and bear crawl