Search

3/11/19


CrossFit

19.3

Rx:

For time: 200-ft. dumbbell overhead lunge (50/35#)

50 dumbbell box step-ups (50/35#) (24/20”)

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Scaled:

200-ft. dumbbell front-rack lunge (50/35#)

50 dumbbell box step-ups (50/35#) (24/20”)

50 5-in. elevated strict handstand push-ups

200-ft. bear crawl

Strength Work - Optional

Turkish Get-Ups- 4x3 each arm (45/25#) - Use KB or DB

CrossFit Light

1.

4 Rounds of 10 Sit ups (15#) while your partner holds a plank

Rest as needed between rounds

2.

16 min AMRAP

10 Ring Rows

50 ft Lunge walk

5 Push ups


WHAT PEOPLE SAY

 

If you are looking for a challenge that is fun and rewarding, this is the place. The welcoming and knowledgeable coaches push you while making sure you are lifting safely with proper form. There is a place for every fitness level at this gym with all the workout being scalable. Each week I see myself improving and gaining confidence.

— Leyna