CrossFit TW18 – CrossFit
Skill Work
Metcon (No Measure)
Warm up
Hip Opener
– Forward Back & Rotations
Shoulder Opener
– Lat Smash
– Shoulder Ext L/R
Calf/Achilles Activation
– Ankle Mobility
– 3 min Jump Rope
Skill…
4 Rounds…W20 R20…
1) 5-10 Hollow to Arch Swings
– Kipping Pull Up (Hip Pop & Pull)
– Muscle Up
2) 4-8 Wall Balls
3) 10-20 DU’s/SU’s
No Failure on 1/2/3.
Just work on maintaining efficient technique to maximise reps in WOD
WoD…
12Min: 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
Scaled
12 Min AMRAP
150 Wallballs 5/3
90 Single Unders
30 Pull Ups
Tie Break:
Both RX and Scaled have a tie breaker at the end of the 90 skips.
If you get no muscleups/pullups the fastest times to complete the first two movements will win the tie break!
GO HARD OR GO HOME!!