Call Us: (713) 304-0009

22 March 2019

21
Mar

22 March 2019

22 March 2019

Warm-up: 400m Run to JITB, 3 Sets: Bear Crawl from Turf to Rig, 8x Knee to elbow, 10x Push-ups, 12x Jumping Air Squat.

Strength: Work to 3RM Bench Press (can be done Post 19.5 or WOD2)

Stamina: 5 Rounds, not for time: 15x Supine Barbell Row, 10x Burpee Slam Ball, 50m Overhead Sandbag Carry.  

WOD: CrossFit Open WOD 19.5

33-27-21-15-9 reps for time of:
95-lb./65-lb. thrusters
Chest-to-bar pull-ups

Time cap: 20 minutes

Please Review the Standards!!!!

https://games-assets.crossfit.com/Open-19-5-sdofiw0vnGT.pdf

and/or

2 Rounds for time:

  • 50x Double Unders (100 Single Unders)
  • 40/30x Cal. Row
  • 30x Wall Ball (20/14)
  • 20x Box Jump (24/20) 
  • 10x Pull up  
  • 5x Burpees

Cool Down: 3 Rounds: 20 GHD Sit-ups, 10 Back Extensions on GHD

, , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

Leave a Reply