WARM UP – MOBILITY

Review 19.3 Open WOD Rx and Scaled movement standards.

Big dynamic joint warm-up + stretch

2 rounds of:

25ft overhead/front rack lunge (count your steps)

8-12 banded presses

8-10 dumbbell box step ups (alternating legs)

1-2 wall walks w/ 10-15s HS hold / shrug

– rest 90-120s between rounds

– load with a DB lighter than Rx

WOD A

CROSSFIT OPEN 19.3 (RX)

For time:

200-ft. dumbbell overhead lunge

50 dumbbell box step-ups

50 strict handstand push-ups

200-ft. handstand walk

50/35 lb. dumbbell, 24/20-in. box

Time cap: 10 minutes

— OR —

CROSSFIT OPEN 19.3 (SCALED)

200-ft. dumbbell front-rack lunge

50 dumbbell box step-ups

50 5-in. elevated strict handstand push-ups

200-ft. bear crawl

50/35 lb. dumbbell, 24/20-in. box

Time cap: 10 minutes

ACCESSORY

Complete at a steady pace:

25-20-15-10-5 reps of:

GHD Sit-ups (or ab-mat sit-ups)

Push-ups

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