19.3

Hammonasset CrossFit – CrossFit

Warm-up

Stretch/Foam Roll

Group Warm-up:

:30 seconds each movement

Shuttle Jogs (easy)

Walking Lunges

Push-up to Down Dog

Shuttle Jogs (moderate)

Soldier Kicks

Light DB Shoulder Presses

Shuttle Jogs (fast)

Box Step-ups

PVC Pass Throughs

Mobility

Banded Shoulder Mobility

:30 sec Spiderman Stretch (each leg)

Metcon

Review movement standards for Rx and Scaled. Split into 2 heats.

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

Group Stretch

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