19.3Inspiration”The best way to be disciplined every day is be disciplined for one day. The best way to be disciplined for one day is be disciplined in this moment.”
-Brian KightWarm-upWarm-upI. Dynamic
II. 3 Rounds progressing
1 minute light Cardio
5/5 OH Lunges
3/3 Step-ups
1-3 Strict HSPU or 3-5 HRPUMetconCrossfit 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 minutesCrossfit 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 minutesCrossfit 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 minutesNews-19.3 #fridaynightlights TONIGHT!
-Now through the Open TRUELIFT is free of anyone looking to improve their Weightlifting technique. We know The Open will feature the Snatch and Clean and Jerk , so its a great opportunity to get additional assistance with those lifts. Classes are Mondays at 6:30pm and Saturday at 8:00am.