Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Min cardio hard pace

100 ‘ Walking lunge

100′ Bear Crawl

10 Cossack squats

20 air squats

20 band pull aparts

10 Single arm DB strict press

Then

2-3 rounds

25′ Single arm OH DB walking lunge

6 Step ups

3 kick ups, negatives or HSPU

Build up to WOD weight/ movements

Metcon

CrossFit Open 19.3 (Time)

For time:

200-ft. dumbbell overhead lunge

50 dumbbell box step-ups

50 strict handstand push-ups

200-ft. handstand walk

50-lb. dumbbell, 24-in. box

Time cap: 10 minutes

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Midline Conditioning

Midline March Day 2

50 V- Ups for time