CrossFit Kirrawee - 150616
Wednesday 15th June
Gymnastics
50 x handstand shoulder taps on wall or free standing
5 X skin the cats on the rings
3 x 10 arch / hollow ring swings (kipping)
15 minute to work on strict ring muscle ups
WOD
10 minute AMRAP
5 x ring dips*
10 x kipping pull ups*
15 x ring rows
*Can use a band if needed
Core
4 x 30-40 second banded front support holds
CROSSFIT
A. mobility and skill work
3 Rounds
500m row
25 thrusters @ 20/35
200m run
20 db snatch @ 16/24
15 pull ups
rest 3 minutes.