March 9, 2019
REMINDER:
CrossFit Class at 9:00am
CrossFit Open Heats will start around 10:00am. Please sign up for a heat time and be ready to go. If unable to attend Saturday heats, please let coaching staff know.
Core/Midline/Extended Warm-up
3 Rounds per person
15/12 Calorie Ski Erg
*Partner holds Double Kettlebell Front Rack (35/25)
Partner WOD
CrossFit Open 19.3 – Partner Style
20 minute AMRAP
200ft Single-Arm Overhead Walking Lunges (50/35) (switch every 25ft)
50 Weighted Step ups (50/35)
50 Handstand Push ups
200ft Bear Crawl (switch every 25ft)
*Weight can be placed anywhere for the weighted step ups. Scale for Handstand Push ups is Hand-Release push ups.
