CrossFit TW18 Staines 14/12/18

CrossFit TW18 – CrossFit

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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

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