Fri, Mar 8, 2019

Warm-up
• 300 m Row

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

Strength
Back Squat
• 3 sets of 5 reps at 70% of 1RM

Deadlifts
• 3 sets of 5 reps at 70% of 1RM

Conditioning
CrossFit Open 19.3
For time:
• 200 ft Dumbbell Overhead Lunge 50/35#
• 50 Dumbbell Box Step-ups 50/35# 24/20″
• 50 Strict Handstand Push-ups
• 200 ft Handstand Walk

Time cap: 10 minutes