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19.3

March 8, 2019 | No Comments

586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

1:30 Light Row

25′ Walking Lunge

12 AbMat Sit-Ups

6 Box Step-Ups (unweighted)

~:10s HS Hold or 6 Pushups

1 Rounds, aiming to bring the raised arm of the “warrior squats” into as best of an overhead position as we can, visualizing the dumbbell overhead walking lunge.

3 Spidermans each side – Video

:30s of Alternating Warrior Squats – Video

3 Walkouts – Video

:30s of Alternating Warrior Squats – Video

1 Round, at walk through pace:

50′ DB OH Walking Lunge (changing arms at the 25′)

6 DB Box Step-Ups

1-3 Strict Handstand Pushups

25′ Handstand Walk (if we plan to get here in the workout)

1 Round, workout pace:

50′ DB OH Walking Lunge (changing arms at the 25′)

6 DB Box Step-Ups

1-3 Strict Handstand Pushups

25′ Handstand Walk (if we plan to get here in the workout)

WOD

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





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