3/08/19

RFS CrossFit – CrossFit

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PRIOR TO CLASS (10:00)

overhead trap smash: https://www.youtube.com/watch?v=hzozw2Aso3M

Glute Roll:https://www.youtube.com/watch?v=hte5i_qa6UY

Warm-up

500m warm-up

10m inchworm with push up

10m glute stretch

10m deadwalks

10m lunge to lateral overhead reach

10/side t-spine stretch 90/90

15/side 1 leg glute bridge

then, 3 rounds: increase weight for dumbbells each round until you have reached working weight.

8/side step ups

8/side 1 arm shoulder press

10/side shoulder taps

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 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 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 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

READING

19.3 Strateies and rules:https://wodprep.com/blog/blog-open-19-3-announcement/

Post

Triceps smash: 1 min/side https://www.youtube.com/watch?v=JZKSucs8HIM

Anterior Deltoid: 1 min/side https://www.youtube.com/watch?v=3xXufv0mvZc

Hamstring stretch: 1 min/side https://www.youtube.com/watch?v=Bb9xQBj7BRk

pigeon: 1 min/side

Quad Roll: 1 min/side

TRY ONE CLASS

FREE

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