DEC.14.18 CF
Crossfit Chowchilla – CrossFit
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
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