WOD

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

5 minute light bike

3 easy rounds of:

3 Kick Ups + 10″ hold on the last rep

10 Walking Lunges

10 Kip Swings

10 Air Squats

30″ Spiderman Stretch each side

Then,

3 rounds of:

4-6 Lunges with the DB

4-6 DB Step Ups

3-5 SHSPUs

Quick practice of HS Walk or Bear Crawl

Metcon

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes
Scaled version:

For time:

200ft DB Front Rack Lunges @50, 35

50 DB Step Ups

50 5-inch elevated SHSPUs

200ft bear crawl

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