Rock Canyon Crossfit – CrossFit

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Warm-up (No Measure)

1 Hour (Everything Included)

Hip Halo Warmup


3 sets (10:00 cap)

10 Box Step Ups

10 Dumbbell Suitcase Deadlifts (each)

5 Single Arm Dumbbell Shoulder Press

1 Wall Walk

2. Workout Prep

2 sets

10′ Dumbbell Overhead Walking Lunge (L and R)

4 Alternating Single Dumbbell Step Ups

2 Strict Handstand Push Ups

10′ Handstand Walk

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
Freedom (RX’d)

For time:

200′ Dumbbell Overhead Walking Lunge (50/35)

50 Alternating Single Dumbbell Step-up (50/35) (24/20)

50 Strict Handstand Push-ups

200′ Handstand Walk

(KG Conv 22.5/15)

* Score is reps completed at the Open 10-minute time cap. But we’d like you to then finish the workout, so put your overall time in your score comments.


For time

200′ Dumbbell Overhead Walking Lunge (35/25)

50 Alternating Single Dumbbell Step-ups (35/25)(20/16)

35 Strict Handstand Push-ups OR 50 Kipping Handstand Push Ups

100′ Handstand Walk OR 200′ Bear Crawl

(KG Conv 15/10)


For time

200′ Single Dumbbell Walking Lunge (light)

50 Alternating Box Step Ups (20/16)

50 Bar Push Ups

200′ Bear Crawl

Target time: 12-14 minutes

Time cap: 18 minutes

Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)


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