CrossFit Games Open 12.3

Individual Warm-up:

Complete prior to class.

Group Warm-up:

 
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Overhead Squat with PVC  
  3. Sit-ups  
  4. Back-extensions  
  5. Pull-ups  
  6. Dips

Announcements/MOB:

  • The First Open wod is released Thursday! Are you ready?
  • Stretch: Hip

Skills & Technique: (Click below for links to more info)

Wod:

CrossFit Games Open 12.3
 
15 Box Jumps 24/20"
12 Shoulder-to-Overhead, 115/75 lbs
9 Toes-To-Bar
 
18 Minute AMRAP