19.3


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.

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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

Categories: WOD

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