Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: Performance and Fitness: Toes to bar kip – progressions and efficiencies
Part 2 – Conditioning: CF Games Open WOD 12.3 – see a full description of the standards for this workout here.
Performance: 18 min AMRAP of –
- 15 Box jumps (24/20″)
- 12 Push Press (115/75lb)
- 9 Toes-to-bar
Fitness: 18 min AMRAP of –
- 15 Box step-ups
- 12 Push Press at RPE 6
- 9 TTB progressions (sit-up, toes-through-rings, or kipping knee-ups)
