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FRIDAY 191004

Warm-up:

Individual…

Bike 2 Minutes
Crossover Symmetry

Group….

200m Jog
12 Dislocates
12 Leg Swings
12 Good Mornings
12 PVC OH Reverse lunges on each Side
10 PVC OH Squats

Then….

Dirty 30 (extended Warm-up):

10-10-10 Cal on Bike increasing effort every 10 cal
10-10-10 Air Squats increasing tempo
10-10-10 Push Ups focus on technique and explosiveness
10-10-10 Strict Pulls accumulating them OR Ring Rows

 

Fitness:

For time:
200-Foot Dumbbell Front-Racked Walking Lunges
50 Dumbbell Box Step-Ups
50 Strict Handstand Push-Ups or L-Seated DB Presses
200-Foot Bear Crawl

Performance:

“CrossFit Games Open Workout 19.3″
For time:
200-Foot Dumbbell Overhead Walking Lunge (50/35 lb DB– one DB)
50 Dumbbell Box Step-Ups (24″/20”)
50 Strict Handstand Push-Ups
200-Foot Handstand Walk

Time Cap = 10:00

Both the lunges and handstand walk must be broken into 25-foot intervals, with 5-foot segments. You may not walk more than 25-feet in one direction without turning and walking back.

Mobility:

LAX to Feet and Glutes and Shoulders
Roll Posterior

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