Announcements

Building Your Armor – 3 week series on Saturdays, starting 3/30 sign up here:
https://terra27.typeform.com/to/FUsPHc

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

Row or bike 3 Minutes

3-pos hip stretch

3-pos shoulder stretch

X-Over Symmetry

10 Band walks (4 directions)

10 Goodmornings

10 Banded presses

3 Rounds (increasing in load and skill)

rd1: 10 walking lunge (body weight)

-10alt box step ups (body weight)

– 10 single arm dumbbell press (light load)

rd 2: 10 OH DB walking lunge (moderate load)

– 10 alt db box step ups (moderate load)

– 5 push ups/5 pike press/5 negatives

rd 3: Mini round

10 OH walking lunge (WOD load)

10 alt db box step ups (WOD load)

5-10 strict HSPU or 3 attempts (not to failure)

Cool Down

Post-Workout

5 Minute bike or row (SLOOWW)

2 minutes banded 3 position hip stretch each position

2 minute banded hip floss

Lacrosse ball smash on traps and shoulders 5 minutes of work

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 Teens (Ages 14-15) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 35lb/20lb

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

Crossfit Games Open 19.3 Teens Scaled (Ages 14-15) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 35lb/20lb

50 dumbbell box step-ups 24in/20in

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes