Open WOD 12.3

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Warm-up
Dynamic
Groiners x10 (5 each leg, hold :30)
PVC band stretch

Row 3 Minutes
10 Med Ball Sit-ups
15 Wallballs
2 X :30s ME Pull-ups

Workout of the Day

The CrossFit Open is coming soon…Registration starts January 14th

Open WOD 12.3
AMRAP 18 min.
15 Box Jumps (24/20”)
12 Push Press (115/75)
9 K to E (T2B)

score = total reps

kelsey

kelsey

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