CrossFit Kirrawee - 220616
Gymnastics 22nd June
Warm up
Wheelbarrows and partner carry
Ring support holds 4 x 20 seconds
Skill
Handstand walking
and
handstand push up free standing or on wall
Workout
4 rounds for time
10m handstand walk or 20 shoulder taps
20 x jumping lunges (10 each leg)
10 x toes 2 bar or knees to elbows
Core weighted sit ups with partner
Perform reps 18,15, 12, 9
alternating goes with partner
Go heavy . Partner holds feet.
CROSSFIT
5 rounds for quality.
4 muscle up transitions
8 overhead squats 40kg/60kg
200m sprint
7 minute AMRAP
30m Sled Push
10 push ups
10 deadball slams