Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
High Knees
Butt Kickers
Marching Toe Touches
Jumping Jack Shuffle
Then
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
Metcon
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