CrossFit Kirrawee - 200816

SATURDAY 20/8/16


Builders and Destructors (5 mins)


2 rounds

10 Leg swings/side

20 Banded good mornings

10 Single leg RDL/side

20 hollow rocks

20 double unders/20 singles

(10 mins)


Strength & Skill (15 mins)

Build to a comfortable 10 rep Deadlift

Practice rope climb tech


Conditioning (30 Min Cap)

CrossFit Games Masters Event 1

8 Deadlifts 165/110

40 GHD sit-ups (scale to v-ups)

80 Double Unders (scale to 120 singles)

4 Rope Climbs

80 Wall Balls 9/6

4 Rope Climbs

80 Double Unders (scale to 120 singles)

40 GHD sit-ups (scale to v-ups)

8 Deadlifts 165/110