03082019

CFG Open 19.3 Workout!

Warm-up/Primer:
See Whiteboard

19.3 WOD
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
Standards & Scorecard Link:
https://games-assets.crossfit.com/2019-sdfoiwwe09835.pdf

Flush:
AAB/Echo Bike at conversational pace
100/80 cal (alternating 5 cal at a time legs/arms)

Stretch:
90 sec Twisted Cross (ea. side)
90 Couch Stretch (ea. side)
3′ Frog Stretch