WOD

Monday 3-11-19

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

19.3 Warm-Up

5:00 Mobility: Shoulder, Lats, Hips

i. 2 sets:

– 10 cal bike/row

– 10 Jumping Jacks

– 10 Arrested Step Ups (hands behind head)

– 10 Walking Lunge steps

ii. 3 sets, adding weight throughout:

– 10 OH Walking Lunge (work up to workout weight)

– 8 alternating step ups (practice holding weight)

– 3-5 Strict Press or HSPU

*rest as needed between sets

Conditioning

Open particpants, complete Part A and B. Already did the Open? Complete Part B and C

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

B.: Metcon (Calories)

10 Minutes Ski or bike

1 Minute on

1 Minutes off

C: Metcon (AMRAP – Reps)

10 Minute EMOM:

5-7 TTB
Work on grip endurance and consistent sets

Accessory Work

Metcon (No Measure)

5-10:00 Mobility

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