CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
15 Jumping Jacks
10 Arm Circles
10 Arm Crosses
3 Wall Walks
Skill
Warm-up (No Measure)
EMOM x 10 MINUTES
MIN 1 – 3-5 Reps of Gymnastic Goat*
MIN 2 – :45 Single, Double, or Triple Under Practice
*Gymnastic Goat should be any movement that athlete needs specific practice on…
HSPU
Pull-Up
Muscle-Up
HS Walk
Ring Dip or Bench Dip
Workout
Metcon (5 Rounds for time)
EVERY 3:00 FOR 15 MINUTES
Run 200m
30 Double Unders
15 Handstand Push-ups or 15 DB Push Press 12.5/7.5 (15/10)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling Focusing on Lats & Upper Back