CrossFit WOD, April 7, 2020

WOD for 4.7.20

Warm-up
Warm-up
B) 3x
10 Passthroughs
5-10 Scap Push-Ups
5 Down Dog + Up Dog
5/side Side Lying Windmill

Equipped WOD
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

Skip the time cap, just finish this. If you can’t do a handstand walk do a 400′ bear crawl

No Equipment WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP X 16
8 Burpees
16 Plank Shoulder Taps
32 Flutter Kicks

Extra Credit
Metcon
Find a heavy odd object and give it a big bear hug and carry it for 5:00

Recovery
Metcon
A) 5-10 cycles/side PNF Couch Stretch (:04 inhale/:04 Hold breath and contract/:08 Exhale and Relax)
B) 2:00/side Levator Scap Release with LAX ball