WOD: Monday, September 23rd, 2019

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Warm-up: Group Dynamic                      

  • 2 Minutes of movement
  • :20s of high knees, butt kicks, lateral hops
  • Couch Stretch – 1 Minute per side

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Strength: Front Squats (12 – 15 Minutes)

  • 5 Sets x 3 Reps @75-80% of 1 Rep Max

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Workout: CrossFit Open Workout “12.3”

AMRAP x 18 Minutes

  • 15 Box Jumps (24”/20”)
  • 12 Push Presses (115/75)
  • 9 Toes 2 Bar

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Cardio Option: AMRAP x 18 Minutes

  • 15 Box Jumps (24”/20”)
  • 12 Burpee Rage Balls (20/15)
  • 9 Toes 2 Bar

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Core: 5 Rounds

  • 15 Ab-Wheels
  • 30 Mountain climbers