3.8.2019

Warm-up
200m Run
Walking Quad Stretch
Russian March
Walking Lunge with Twist
10 Pause Air Squats
Pretzel Stretch 30 sec
Pigeon Pose 30 sec

15 Shoulder Rolls each way
15 Shoulder Circles each way
PVC Shoulder Progression

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

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