3.8.19
CrossFit Texarkana – CrossFit
Warm Up *Bike (No Measure)
8 Calorie Bike
Samson Lunges + 10 Air Squats
Knee Pulls + 3 Spider-Man & Reaches each side
8 Calorie Bike
Ankle Pulls + 3 Walkouts (hamstring focused)
Side shuffle x2 (stay low)
10 Sit-ups
Lunge
8 Cal Bike
10 Step-ups
10 Push-ups
Warm-up
Primer
50′ db oh walking lunge
6 db step-ups
2 HSPUs
25′ Handstand Walk
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
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 Scaled (55+) (AMRAP – Reps)
200-ft. dumbbell front-rack lunge 20lb/10lb
50 dumbbell box step-ups 20in/16in
50 dumbbell strict press 20lb/10lb
200-ft. bear crawl
Time cap: 10 minutes
