03/16/3018

CrossFit Asteria – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

15 Hip Extensions

10 Handstand Push-ups (hand release push up for scaled)

10 Deadlift 225/155 (scaled 135/95)

25’ HS Walk (scaled bear crawl)

Metcon

Crossfit Games Open 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

Cool Down

Warm-up (No Measure)

Pick One: Walk, Bike, or Row

1 min Supine Twisted Cross Stretch per Side

1 min Eagle Arm Stretch per Side


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