March 8, 2019

Reminder: Tomorrow Saturday 9:30am FREE Community class followed by a CrossFit flow lead by Tori “Wheels” Brown from 10:30 – 11:00. Bring your friends, family, co-workers who ever you think needs some Alpha in their life!

Warm Up:
Hip Mobility
3rds
:20 N2Wall HS Hold
5/5 Knee Hug Walking Lunge
8/8 Single Arm Press
25ft Bear Crawl

CrossFit Open 19.3
For Time: 10min cap
200′ OH Dumbbell Lunge
50 DB Box Steps Ups
50 Strict HSPU
200′ Handstand Walk
*50/35 Dumbbell and 24/20 Box*