CrossFit Roselle – CrossFit
Warm-up
WOD
Warm-up (No Measure)
Row/Bike 2 min
Calf Stretch
KB Goblet squat stretch
PVC pass throughs
Shoulder kips
Standard WU x 1
–
Hand stand walk practice 3 minutes
–
3-5 Rounds of:
6 OH Weighted walking lunges
6 Weighted box step ups
3 HSPUs
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
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