CrossFit Kirrawee - 150616

Wednesday 15th June

Gymnastics

50 x handstand shoulder taps on wall or free standing

5 X skin the cats on the rings

3 x 10 arch / hollow ring swings (kipping)

15 minute to work on strict ring muscle ups

WOD

10 minute AMRAP

5 x ring dips*

10 x kipping pull ups*

15 x ring rows

*Can use a band if needed

Core

4 x 30-40 second banded front support holds

CROSSFIT

A. mobility and skill work

3 Rounds

500m row

25 thrusters @ 20/35

200m run

20 db snatch @ 16/24

15 pull ups

rest 3 minutes.