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CrossFit Games Open 12.3

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Workout

2021 Intramural Open Prep

Warm-up

Grab: Straight Band, Hip Band, Barbell and Weights for workout, and Spread the Boxes Out
1. Banded 5's

2. Banded Hip Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

3. Workout Prep
1 set (at workout pace and weight):
5 Box Jumps
5 Shoulder to overhead
5 Toes 2 Bar

CrossFit Games Open 12.3 (AMRAP - Rounds and Reps)

18-Minute AMRAP of:
15 Box Jumps, 24" / 20"
12 Push press, 115# / 75#
9 Toes-To-Bar

CrossFit Open 12.3 Scaling Options (AMRAP - Rounds and Reps)

AMRAP 18
15 Box Step ups (24/20)
12 Shoulder to overhead 75/55
9 Toes to Rig

AMRAP 18
10 Box Jump Overs (no touch)
8 Shoulder to overhead 155/110
6 GHD situps

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, January 29, 2021

Male Clients