This weeks theme for Friday Night Throwdown is 60-70′ Bring you best RETRO …

Heats sign ups start at 5:30pm

Dynamic Warm Up – Mobility Prepare for..

WOD: CF Open 19.3
For time:
200-ft. dumbbell overhead lunge 50/35
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

Time cap: 10 Minutes

CF Open 19.3 Scaled
For time:
200-ft. dumbbell overhead lunge 50/35
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl

Time cap: 10 Minutes

 

Cool down
3-5 minute Smooth Bike/Row. Foam roll legs,hips,back shoulder blades to Lats.  Pick a core exercise, sit-ups, V-ups, flutter kicks, hollow rocks etc. 20-30 reps break, stretch, repeat until accumulated 100 reps.

 

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