02.06.2017

Warm up:

2 rounds, 30 seconds each
Air squat
Cossack squat
Yoga push up
Scorpion kick
Kip swings

Mobility:

1. Anterior compartment smash  2/
2. Bretzel   2/
3. Scapular pull ups 3x 10 (rest 30 seconds)

Strength:

Thruster; 12-6-3-3-3-3-3 (building)

Conditioning:

“Crossfit Games Open 12.3”

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20″ box
75 pound Push press, 12 reps
9 Toes-to-bar

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20″ box
95 pound Push press, 12 reps
9 Toes-to-bar

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20″ box
55 pound Push press, 12 reps
9 Toes-to-bar