Friday 10/4/2019

Every 90 seconds for 12 minutes (2 sets):

Station 1 – Donkey Kicks x 5 + Freestanding Handstand Hold

Friday 10/4/19

Station 2 – Walking Lunges x 10 steps + Lateral Lunges x 10 steps

Station 3 – Double DB Press x 5 + Overhead Carry x 20 yards

Station 4 – 30 seconds Hip Bridges @ 20X2 tempo + 30 seconds Hip Bridge Hold

Followed by…

30 Cal Row

30 Air Squats

30 Push Ups

30 Pull Ups or Ring Rows

*Focus on quality movement and not time.

Conditioning:

“CrossFit Games Open Workout 19.3″

For time:

200-Foot Dumbbell Overhead Walking Lunge (50/35 lb DB)

50 Dumbbell Box Step-Ups (24″/20”)

50 Strict Handstand Push-Ups

200-Foot Handstand Walk

Time Cap = 10:00

Tags: