Friday 3/8/19

REMINDER:

WE WILL BE CLOSED THIS WEEKEND TO THAT WE CAN HOST A CROSSFIT L1 COURSE.

WORKOUT 19.3

For time:

200-ft. dumbbell overhead lunge

50 dumbbell box step-ups

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Variations

Rx’d:

(Ages 16-54)

Men use 50-lb. dumbbell, 24-in. box

Women use 35-lb. dumbbell, 20-in. box

Scaled:

(Ages 16-54)

Men use 50-lb. dumbbell and 24-in. box, perform front-

rack lunges, 5-in. elevated strict HSPU and bear crawl

Women use 35-lb. dumbbell and 20-in. box, perform

front-rack lunges, 5-in. elevated strict HSPU and bear

crawl

Teenagers 14-15:

Boys use 35-lb. dumbbell and 24-in. box, perform

overhead lunges, strict HSPU and handstand walk

Girls use 20-lb. dumbbell and 20-in. box, perform

overhead lunges, strict HSPU and handstand walk

Scaled Teenagers 14-15:

Boys use 35-lb. dumbbell and 24-in. box, perform front-

rack lunges, 5-in. elevated strict HSPU and bear crawl

Girls use 20-lb. dumbbell and 20-in. box, perform front-

rack lunges, 5-in. elevated strict HSPU and bear crawl

Masters 55+:

Men use 35-lb. dumbbell and 24-in. box, perform

overhead lunges, 5-in. elevated strict HSPU and

handstand walk

Women use 20-lb. dumbbell and 20-in. box, perform

overhead lunges, 5-in. elevated strict HSPU and

handstand walk

Scaled Masters 55+:

Men use 20-lb. dumbbell and 20-in. box, perform

front-rack lunges, dumbbell strict presses (with two

dumbbells) and bear crawl

Women use 10-lb. dumbbell and 16-in. box, perform

front-rack lunges, dumbbell strict presses (with two

dumbbells) and bear crawl

Mike Pietragallo