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DEC.14.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

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

Metcon (No Measure)

SKILL/PRACTICE:

EMOM x 10 MINUTES

Min 1 – Goat Movement #1

Min 2 – Goat Movement #2

CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

Mobility

COOL DOWN

3 Minute Any Machine Flush

+

3 Minutes of Foam Rolling