Good turn out for the hero workout “Aeres”. Thanks for coming and dedicating part of your Sunday to suffering and honoring four fallen heroes!
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Workout of the Day
A.
Front Squat 5 x 5
B.
CrossFit Open 19.3
200-ft. dumbbell overhead lunge (50 / 35)
50 dumbbell box step-ups (50 / 35)
50 strict handstand push-ups
200-ft. handstand walk
Scaled
For time:
200-ft. dumbbell front-rack lunge
50 dumbbell box step-ups (50 / 35)
50 5-in. elevated strict handstand push-ups
200-ft. bear crawl
C.
Optional:
60 second push-up plank
40 russian twists
20 weighted abmat Sit-ups
30 second L-sit (hanging from bar)
20 weighted abmat sit-ups
40 russian twists
60 second push-up plank