Friday - 3/8/2019

Suggested Warm Up:

Light/easy blood flow: Row, Bike, Jog, Stretching
Eta Shoulder Protocol
5 Push-ups to Pike
50 ft. Lunge
50 ft. Bear Crawl
Practice/Warm Up DB OH/FR Lunge
Practice/Warm Up DB Box Step-ups
Practice/Warm Up Strict HSPU

 

“CrossFit Open 19.3”

For Time - 10 min CAP
200 ft. SA DB OH Lunge
50 SA DB Box Step-up
50 Strict HSPU
200 ft. HS Walk

Rx: 50/35, 24/20
Rx, Teen 14-15: 35/20, 24/20
Rx, Masters 55+: 35/20, 24/20, 5" elevated Strict HSPU
Scaled: 50/35 Front Rack, 24/20, 5" elevated Strict HSPU, Bear Crawl
Scaled, Teen 14-15: 35/20 Front Rack, 24/20, 5" elevated Strict HSPU, Bear Crawl
Scaled, Masters 55+: 20/10 Front Rack, 20/16, Double DB Strict Press, Bear Crawl