CrossFit Kirrawee - 220616

Gymnastics 22nd June

 

Warm up

Wheelbarrows and partner carry

 

Ring support holds 4 x 20 seconds

 

Skill

Handstand walking

and

handstand push up free standing or on wall

 

Workout

4 rounds for time

10m handstand walk or 20 shoulder taps

20 x jumping lunges (10 each leg)

10 x toes 2 bar or knees to elbows

 

 

Core weighted sit ups with partner

Perform reps 18,15, 12, 9

alternating goes with partner

Go heavy . Partner holds feet.

 

CROSSFIT

5 rounds for quality. 

4 muscle up transitions

8 overhead squats 40kg/60kg

200m sprint

 

7 minute AMRAP

30m Sled Push

10 push ups

10 deadball slams