CrossFit Kirrawee 240816

Gymnastics 24th August

 

Warm up

'Rowling' 

Every metre over is a a burpee

Mobility

Calves and shoulders

 

WOD 1

Beginner

300 singles every break 5 burpees

Advanced

200 Double unders every break 5 burpees

Super advanced

100 Triple unders every break 5 burpees

 

WOD 2

Beginner

100 push ups for time every break 5 air squats

Advanced

100 kipping hspu for time every break 5 air squats

 

WOD 9-6-3

bar muscle ups

Pistols

 

Core

3 x max effort weighted plank holds @10kg/15kg