Fri, Mar 8, 2019

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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