Widespread CrossFit – CrossFit

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Warm-up (No Measure)

High Knees

Butt Kickers

Marching Toe Touches

Jumping Jack Shuffle


2 Rounds

10 Banded Front Pull Aparts

10 Banded Overhead Pull Aparts

10 Reverse Lunges

5 Yoga Push-ups

10 Box Step-ups

5 HSPUs (w/ abmat)

10 Walking Lunges

50ft Bear Crawl


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
For most of you this Open workout is going to be highly dependent on how you decide to tackle it, meaning do you want challenge yourself to perform a movement (HSPUs) you haven’t done before OR a movement you have never done for multiple reps OR choose to scale the scaled version. If you are doing the HSPUs, RX or scaled, break them up early to manage fatigue. Scale “Scale” option (pushups)(ring rows)

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

Categories: wod

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