WOD

8
Mar

WOD

CrossFit Fulshear – CrossFit

Warm-up

BP Dynamic Consists of:

High Knees

Butt Kickers

Inside Taps

Outside Taps

A Skip

B Skip

Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point

Leg Swing opposite toe to opposite hand

Carioca

Jumping Jack Shuffle (switch half way)

90 Degree Hip Rotation

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

WORKOUT 19.3

For time:

200-ft. dumbbell overhead lunge

50 dumbbell box step-ups

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

VARIATIONS

Rx’d: (Ages 16-54)

Men use 50-lb. dumbbell, 24-in. box Women use 35-lb. dumbbell, 20-in. box

Scaled: (Ages 16-54)

Men use 50-lb. dumbbell and 24-in. box, perform front- rack lunges, 5-in. elevated strict HSPU and bear crawl Women use

35-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl

——

Alternate WOD:

Strength: Jerk: 8 x 2 @75%, every 60s.

Metcon:

AMRAP 12:

30 Double Unders

20 Overhead Squats (75, 55)

250 Meter Row

Rx+:(95, 65)

L2: (65, 45) (Double Under Attempts)

L1: (Goblet Squats) (Single Unders)

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 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

Hypertrophy

Banded Triceps Complex:

50 Pushdowns

50 Supinated Grip Pushdowns

50 Banded OH Triceps

*Goal to do all 150 reps with minimal rest