WOD: Monday, September 23rd, 2019
Warm-up: Group Dynamic
- 2 Minutes of movement
- :20s of high knees, butt kicks, lateral hops
- Couch Stretch – 1 Minute per side
——————————————————————————————————–
Strength: Front Squats (12 – 15 Minutes)
- 5 Sets x 3 Reps @75-80% of 1 Rep Max
——————————————————————————————————–
Workout: CrossFit Open Workout “12.3”
AMRAP x 18 Minutes
- 15 Box Jumps (24”/20”)
- 12 Push Presses (115/75)
- 9 Toes 2 Bar
——————————————————————————————————–
Cardio Option: AMRAP x 18 Minutes
- 15 Box Jumps (24”/20”)
- 12 Burpee Rage Balls (20/15)
- 9 Toes 2 Bar
——————————————————————————————————–
Core: 5 Rounds
- 15 Ab-Wheels
- 30 Mountain climbers
There are currently no active social stickers.