WOD:
Option 1:
CrossFit Open Workout 19.3
200′ DB Overhead Lunge (50/35)
50 DB Box Step Ups
50 Strict HSPU (DB strict press/elevated hspu)
200′ HS walk/ Bear Crawl
10 min time cap
Option 2:
10 min AMRAP
5 “Butt Tonics” (1 Medball squat Clean + 2 lunges)(20/14)
10 Medball burpees
5 Strict chin-Up’s (scale to 3, scale up to chest2bar chin up)
After-party:
3 rounds NFT(not for time)
8-17 cal Bike
10 Atyt (yellow/purple)
10 lat pull downs (red/yellow)
15 ghd sit-ups/ 20 bench sit-ups
Mobility WOD
Paleo Diet Lifstyle