WARM UP – MOBILITY
Review 19.3 Open WOD Rx and Scaled movement standards.
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Big dynamic joint warm-up + stretch
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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
