Saturday (2021JAN30)- WOD + CrossFit Open Prep

Focus: 19.3 Prep

Strict HSPU Progression

2 Rounds

10 HR Push up

10 Pike Push up

10 Seated DB press

30s HS HOLD

30s Head stand Hold

5 HSPU ( strict ot Kip) 

 

WOD:

CrossFit Open 19.3

For time:

200-ft. Dumbbell Overhead Lunge 50/35lbs

50 Dumbbell Box Step-ups 50/35lbs

50 Strict Handstand Push-Ups

200-ft. handstand walk

Recovery: 

Stretch

2 min dragon

2 min pigeon

2 min frog

2 min puppy

2 min twisted cross