3/8/19

CrossFit Lavon – CrossFit

Warm-up

Warm-up (No Measure)

Run/row/bike/ski

10 Reverse lunges

Quad stretch

Monster walk

10 Forward/backwards leg swings

10 Side to side leg swings

3 Wall walks

Pipe

-10 Pass throughs

-Around the world(5 left/5 right)

-10 Twist

-10 Good Morning

Metcon

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

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