OR Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Movement Prep/Activation and Increasing Heart Rate
10-15 Minutes Moving Through
1:00 Machine (your choice)
20 Step Back Lunge R/L
10 Box Step Up R/L
:30 Handstand Hold
10 Shoulder Taps in Handstand on wall R/L
4. Workout Prep
1 Set (at workout pace):
20’ Dumbbell Overhead Walking Lunge (at workout weight)
4 Dumbbell Box Step Ups (at workout weight)
5 Strict Handstand Push ups
20’ Handstand Walk
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl
Time cap: 10 minutes
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
• 200-ft. dumbbell overhead walking lunge
• 50 dumbbell box step-ups
• 50 strict handstand push-ups
• 200-ft handstand walk
M 50-lb. dumbbell / 24-in. box
W 35-lb. dumbbell / 20-in. box
Time cap: 10 minutes
Movement Standards: games.crossfit.com/workouts/open/2019/3#movementStandards
Scorecard:
games-assets.crossfit.com/2019-sdfoiwwe09835.pdf
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