Blog Post

3.8.19

CrossFit Texarkana – CrossFit

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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