Warmup:

200M jog

Broad Jump 30’

10 Cherry Pickers

Spider-Man lunge 30’

Inchworm 30’

Thoracic high fives x 5 per side

5 Cobra to hip snap

5 Tuck jumps

S/S/S:

10 Min to Find Max Height in Box Jump

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Rest 5 Min before starting WOD

Video Courtesy of:cfskvideo.

Who doesn’t love going for max height on the box jump?! BE safe. Take moderate jumps in height. And here’s something to think of. Going for max height box jump and doing a squat clean employ similar movement. You go from a very powerful hip extension to a very fast drop to the bottom of a squat (with the jump, the quicker you bring your feet up AFTER full extension, the quicker you can land on the box)

WOD:

CrossFit Open Throwback

12.1

Complete as many reps as possible in 7 minutes of:

Burpees to 6” target

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Video courtesy of The CrossFit Games.

We continue our journey through past CrossFit Opens with a throwback to the first WOD of the 2012 CrossFit Worldwide Open.  Things have come a long way since then, but this one still kills.

Cool Down:

Doorway Stretch – 2 min per side

Roll out glutes