2019 Crossfit Open 19.3

CrossFit Kent Island – CrossFit

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Warm-up

Pre-WOD Mobility:

Seated hamstring stretch (3 min hold)

Trap scrub (2 min each side)

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

Post-WOD Recovery

Glute smash (2 min each side)

Lat smash (2 min each side)