3-8-19 Crossfit Open 19.3

7
Mar

3-8-19 Crossfit Open 19.3

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-Up:

400m Run / 500m Row

10 Quad Stretch

10 Leg Swings

10 Push-up to Down Dog

10 Alternating Spiderman

10 Alternating Lunges

10 Scap Push-ups

10 Banded Pull-Aparts

10 Banded Pass Throughs

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 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