Indian Land CrossFit – Open Gym
Warm-up
GENERAL WARM UP:
4 MINUTE BIKE/SKI/ROW
2 MINUTE FOAM ROLL QUADS/CALVES
1 MINUTE GRASSHOPPER HOLD PER SIDE
SPECIFIC WARM UP: 3 ROUNDS:
10 WALKING LUNGES
10 DB PUSH PRESS PER ARM
50 FEET OH PLATE WALK
16 BOX STEP UPS
-REST 1 MINUTE-
*INCREASE PACE/WEIGHT EACH ROUND*
A.: 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
A.: 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
Cool Down
FOLLOW PLIABILITY OR BELOW:
*BANDED PEC OPENER
*LAX BALL SCAPULA
*T-SPINE FOAM ROLLER HOLD
