CrossFit WOD, 3-8-19

The Athletic Studio / TAS CrossFit – CrossFit

Anyone who did Thursday’s CrossFit WOD and does not want to do today’s CrossFit WOD (19.3) may do today’s FIT WOD. You will be given time on Saturday after the team WOD to complete 19.3.

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Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge
2 rounds

12 lunge jumps

20 plank shoulder touches

10/10 dumbbell strict presses

2 rounds

25′ walking lunge

10 step ups

2 wall climbs

2 rounds

25′ weighted walking lunge

10 weighted step ups

3 HSPU

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

19.3: 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 (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

Weightlifting

Optional

Snatch + OHS (Work to a heavy single of the complex)

1 snatch / 1 OHS
3 misses per weight then call it.

Post WOD Stretch

Quad stretch

Banded shoulder stretch

Competitors extra credit

Metcon (Time)

For time:

50 GHD sit ups

50 hip extensions
https://youtu.be/7X075Hrl5lE

CrossOver Symmetry (No Measure)

Activation, post work out or Iron Scaps. Look at notes for the routine.
Post workout

ROM WOD (No Measure)

ROM WOD

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