by Alex Etzen
Announcements
Check out the Open Teams. Your coach should contact you. The first thing you need to do as a team is come up with a team name.
https://xscrossfit.com/wp-content/uploads/2021/03/Open-Teams.htm
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XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 Min Row or AAB
2 ROUNDS
– 10 Air Squats
– 10 Alt. Groiners
– 10 Scap Push-ups
– 10 Lunges
– 10 Good Mornings
Strength
Back Squat (10-10-10)
10-10-10
Back Squat*
*Build to 65 – 70% of 1RM. Complete 7/7 DB Suitcase Split Squats after each set.
(Score is Weight)
Workout
RX: 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
55+: 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
SC: 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
55+SC: 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