Friday March 8th Open WOD 19.3

CrossFit Boathouse – CrossFit

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Prep/Skill

roll out quads, glutes

tspine, shoulders, lats

dragon

lizard

pigeon

couch stretch

forearm prep

Warm-up

10 cals assault bike

10 walking lunges (no weight or light weight)

10 push ups

5 hspu

10 box step ups

x2

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

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