CrossFit Kirrawee - 231116

WEDNESDAY 231116

Warm up

3 rounds nice and easy : )

20 crab toe touch

20 front support shoulder taps

40 single skips

Stretch all of the places

3 rounds not for time

Advanced

8 strict wall facing HSPU

5/3 strict muscle ups

Beginner

8 kipping HSPU / 20 second h/s hold

4 strict ring dips + 4 strict pull ups + 4 transitions

Then Annie for time

50, 40, 30, 20, 10

Double unders

Sit ups

Accessories

3 sets

15 pause hip extensions

10 Banded Triceps pull downs