19.3 Almost done!

For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk

35-lb. dumbbell, 20-in. box Time cap: 10 minutes

Alright ladies, we're almost done with the open. After 19.3 we only have 2 more left! This week's is pretty simple to modify/scale.

Ideas for modifications/scaling include but are not limited to the following!

For the dumbbell overhead lunges:

- If you experience any coning (or other symptoms) with the dumbbell overhead just bring it to the front-rack position (supported on the shoulders in front of the body), bring the dumbbell in front of you and grab with two hands (be sure to not lean forward and keep good alignment) or grab two (lower weight) and drop them down to your side.

- If the movement causes no symptoms think about the weight. Is RX weight what you should use or would using something lighter be better? If you don't experience any symptoms you could be fine but you also have to remember that sometimes symptoms don't show up until the next day! So be smart with your choice of weight!

- Maybe you don't feel comfortable using any weight. That's ok too! Just do weightless walking lunges or stationary lunges.

- If even weightless lunges cause you symptoms consider switching them for air squats!

For the dumbbell box step-ups:

- Same as the overhead lunges choose a weight that you know is right for you! Not sure? Maybe just drop 5-10 lbs less than normal just to be safe. It's also ok to choose no weight!

- Step-ups cause you to experience symptoms? Then consider air squats or possibly calories on the bike or rower.

For the strict handstand push-ups:

- I highly suggest not RX-ing this movement. Especially if you are past the first trimester. If you are choosing to RX be sure to ask yourself why? Remember, we want to have fun and participate but just because we can do a movement doesn't mean we should. Be sure to pay CLOSE attention to any coning!!

- I would suggest strict press, dumbbell strict press, push press or dumbbell push press instead. Choose a weight that won't cause you any symptoms.

For the handstand walk:

- Once again I highly suggest not RX-ing this movement. Especially if you are past the first trimester. If you are choosing to RX be sure to ask yourself why? Is it worth the risk?

- Crossfit scales to a bear walk but I personally find that movement very awkward when I'm pregnant. This could be a time to change the movement completely even if the stimulus is different. Perhaps calories on the bike, rower, or ski-erg (if you didn't use this modification for anything else).

That's a wrap ladies! Good luck, have fun, and remember this is just a season that will pass. Our RX right now is to grow those beautiful babies! And if you've already done that and are in the recently postpartum stage your job is to continue healing your body and love that baby at the sweat age he/she is at. Don't push yourself past your limits until the time is right. Keep your body aware for any and all symptoms! Keep your mind focused on pacing yourself now so when the time is right you can speed things up.

Be sure to watch for and pay attention to any: Pain, Pressure, Coning, Peeing, and Overexertion.

Don't forget to BREATHE! Exhale typically during points of most exertion like when you step up on the box and inhale on the way down. Depending on the individual you might have to breathe different to accommodate your core differently. Just avoid the breath hold!

Lastly, be aware of your alignment and form. If you start to loose proper form on any of the movements consider scaling/modifying.