CrossFit Carolina Beach – CrossFit
Today’s workout is going to highly dependent on the scaling option people use – for most strict HSPU may not be a viable option.
Overall, there are two ways people can go – challenge yourself to perform a movement you haven’t done or haven’t done yet efficiently, OR the scaled version to get a good workout.
Warm-up
A: Metcon (No Measure)
Spend 5 minutes on bike/rower combo, then
Grab Dumbbells and Boxes and complete:
2 Rounds of:
4 HSPU (or scaling option)
8 Alt. Step-ups
8 Walking OH DB Lunges or Front Rack DB Lunges
25 Ft. Bear Crawl or Handstand Walk
Metcon
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
A: 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