CrossFit TW18 – CrossFit
Warm-up
3min
Jog
at 1:00, 2:00, 3:00 5 Jumping Jacks
at 0:30, 1:30, 2:30 3 Burpee
All movements done for an 8 count…
Single Arm Circles Forward each
Single Arm Circles Backward each
Arm Hugs (Over/Unders)
Torso Twists
Forward Folds with reach between legs
Forward Fold Windmills
Skill Work
2 Gymnastic Goat Movements
Then…
EMOM x 10 MINUTES
Min 1 – Goat Movement #1
Min 2 – Goat Movement #2
Metcon
CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)
12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups