CrossFit Warrenton – CrossFit
Warm-up (No Measure)
Warm Up
AMRAP 10’
10 Box Step Ups
10 DB uni arm Suitcase Deadlifts (each)
5 Single Arm Dumbbell Shoulder Press
1 Wall Walk (or 2 Walkouts w/pushup)
Deadlift (5×5 E2MOM @ 65% of Last Weeks Heavy Single)
Complete a set every 1:30 minutes *
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
200 ft = 65 Walking Lunge steps for today
200 ft HSWalk = 4 lengths (2 full laps– down and back equaling 1)
Crossfit Games Open 19.3 Masters (55+) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 35b/20lb
50 dumbbell box step-ups 24in/20in
50 5-in. elevated strict HSPU
200-ft. handstand walk
Time cap: 10 minutes
200 ft = 65 Walking Lunge steps for today
200 ft HSWalk = 4 lengths (2 full laps– down and back equaling 1)
Jan 21, 2022 “19.3 Alternatives” (Time)
Rx:
200′ Single DB Walking Lunge (light)
50 Alternating Box Step Ups (20/16)
50 Bar Push Ups
200′ Bear Crawl
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R+
400′ Walking Lunge
100 Air Squats
50 Strict Handstand Push-ups
200′ Handstand Walk or Bear Crawl
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MOD: (newer people)
15′ AMRAP
10 Goblet Squats
10 Step Ups
10 Pushups
5 Burpees