Warm-Up

3 Sets:

10 Halo Air Squats
5 Halo Monster walks (5 left, 5 right)
3 Inchworms

Strength/Skill

Every 2 Minutes For 8 (4 Sets):

Back Squat x 3 Reps @80-83%
HS Hold or Plank Hold x :15 – :30

WOD

CrossFit Open Workout 12.1

7 Minute AMRAP:

Burpees

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Warm up

3 Sets:

:30 jog
:15 plank hold
5 goblet squats

WOD

4 Minute AMRAP
2 man makers
20 skiers
Rest 1min.

4 Minute AMRAP
2 walk walks
20 jumping jacks
Rest 1min.

4 Minute AMRAP
4 push-up to side plank
20 hip bridge
Rest 1 min.
Then repeat all movements one time through!