CrossFit Kirrawee - 261016

Animal warm up

Wheelbarrows

Cartwheels!

Skill work- Not for time

Advance

4 rounds

10m handstand walk (5m must be unbroken)

1 legless rope climb

Beginner

4 rounds

20 shoulder taps (back to wall)

1 rope climb/ 3 rope lowers

Then 3 x max efforts of

Advanced-

Ed- max effort paralette HSPU

Edd- Max effort strict HSPU

Eddy- Max effort kipping HSPU

Beginner

3 max effort sets of kipping HSPU to your scale.

I.e

Ed- Kipping HSPU no ab mat

Edd- Strict HSPU with an mat

Eddy- Regular push ups

Core

150 Hollow flutter kicks

150 Arch flutter kicks