WOD: Friday, February 10th, 2023 (Burpee Day 12)

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Warm-up: Group Dynamic 

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of SLOW Shoulder Taps 
  • Banded Shoulder Stretch – 1 Minute per side 

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Strength: Shoulder to Overhead (17 Minutes) 

  • Sets 1, 2, and 3: 2 Reps @ 90% of 1RM
  • Sets 4 and 5: 1 Rep @ 95% of 1RM

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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 to Bar 

*Score is total # of rounds + reps completed in 18 minutes

Masters RX Version: 

  • 15 Box Jumps OR Step Ups (20”) 
  • 12 Push Presses (95/55) 
  • 9 Toes to Bar 

Scaled Version:

  • 15 Box Jumps OR Step Ups (20”) 
  • 12 Push Presses (95/55) 
  • 9 Hanging Knee Raises 

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Cardio Option: AMRAP x 18 Minutes 

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

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions