Monday October 4, 2021

Warmup

10 Squat Jumps

10/Side Lateral Box Step Ups

10/Side Bird Dogs (20 Total)

*The following movements can be done with a KB or DB

10/Arm SA Bent Over Row

10/Arm SA Single Arm Press

5/Arm SA Front Squat

3/Side Turkish Get Up https://www.youtube.com/watch?v=saYKvqSscuY

Mobility

Front Rack Fixer on Box 1:00

Skill/Strength

Press 4x3

WOD

CrossFit Open 12.3

AMRAP 18:

15 box jumps

12 shoulder to overhead

9 toes to bar

F:  light or empty barbell shoulder to overhead; situps

P1:  95/65

P2:  75/55; hanging knee raises

C:  115/75