pic courtesy of Diablo CrossFit.  This Thursday, the live 19.3 announcement will take place at Diablo CrossFit.  Go to https://games.crossfit.com/open at 6Pm local to see it!


For Time:

100-80-60-40-20: Double Unders

50-40-30-20-10: Ab Mat Sit-Ups

25-20-15-10-5: KB Swings (70/53)

You’ll be pretty taxed each round by the time you hit the KB Swings.  With the weights being on the heavier side, keeping the core engaged on those swings is very important.


Scaling Options:

DUs-> 2:1 SU ratio

AB Mat Sit Ups -> Feet Anchored

KB weight -> 53/35 -> as needed


Cool Down:

Calf Stretch on rig – 2 min per side


10 slow and controlled cobra to downward dog

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