CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Purple Band Shoulder Activation, Glute activation w/small band then:
3 Rounds
250m Ski
5 Step Ups Each Side
5 Half Kneeling Press each Side
5 Leg Swings each way
5 Shoulder Taps 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
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
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
Crossfit Games Open 19.3 Masters Scaled (55+) (AMRAP – Reps)
200-ft. dumbbell front-rack lunge 20lb/10lb
50 dumbbell box step-ups 20in/16in
50 dumbbell strict press 20lb/10lb
200-ft. bear crawl
Time cap: 10 minutes