CrossFit Kirrawee - 091116

Warm up

5 rounds of Rolling (row closest to 100m)

Every metre over or under 100 is a Burpee

Shoulder mobility

5 rounds for quality- rest as needed

Advanced

5 Weighted strict pull ups unbroken

10 unbroken butterfly/kipping chest to bar pull ups

Beginner

5 strict banded pull ups

10 x butterfly pull ups / kipping pull ups/ kipping swings

12 minute AMRAP

Run 200m

15 HSPU

50 double unders

Core

50 v snaps