10 March 2019

Regardless of age, fitness level or gender - Find the inclusive fitness community that contributes to your health and well-being. Policies have evolved to include transgender athletes by gender identity:   CrossFit Policy changes for Transgender Athletes

Regardless of age, fitness level or gender - Find the inclusive fitness community that contributes to your health and well-being. Policies have evolved to include transgender athletes by gender identity: CrossFit Policy changes for Transgender Athletes

Article: CrossFit Policy changes for Transgender Athletes

Warm-up
3x8/side Eccentric Ankle Dorsiflexion
accumulate 1:00/side Single Leg Stand

Mobility

Shoulders:
1:00/side Trap Smash (ball)
:45 Child's Pose w/ Walking Hands
:45 Wall Slides
2x8 of Staggered Y-Turn Outs
2x8 of Banded OHSthen
1:00/side:
then
Pec & Shoulder (ball)
Glutes  (ball)
QL / Lumbar / Erectors (ball)
Quads (bar / roller / ball)

Metcon
4RFT:
30 Wall Balls (20/14#)
30 [GHD] Sit-Ups
400m Run / 500m Row / 1k Bike
Time Cap: 24:00 (rd <6:00)
Rx+= GHD;
Partner if required / desired ...

Warm-Down
Personal Goal Work ...
Bonus Accessory ...
and / or mobility: recover from 19.3 &
get ready for 19.4 ...

Bonus:
3 Rounds:
100'/side Upside Down OH Carry
- 3 Upside KB Single Arm Presses @ 0' and 100'
5/side KB Windmills

Hips:
3 Rounds:
20/side Banded KB RDL (Heavy)
10/side Banded Side Plank Clam Shell
15/side Side Box Step-Offs - :02 Decent
10/side Single Leg Deadlifts (~40/25# DB)