Tuesday October 6, 2026

Warmup

1:30 bike/row

10 speed skaters

10 lunge jumps

10 banded pass throughs

10 banded pull aparts

10 banded overhead press

10 banded good mornings

10 banded bent over rows

10 kip swings

Mobility

Child’s pose 1:00

Quad stretch :30/side

Skill/Strength

Superset:

Pendlay Row 3x8

Ring Rows 3x10-15

Then, spend some time warming up for the WOD

WOD

CrossFit Open 12.3

AMRAP 18:

15 box jumps

12 shoulder to overhead (115/75)

9 toes to bar

F:  light barbell; 15 situps instead of toes to bar

P1:  95/65

P2:  75/55; hanging knee raises

C:  115/75 (this is the RX for this workout)