CrossFit Kirrawee - 190716

A) MOBILITY 

Focus on shoulders

B) WARM UP

5 minute AMRAP

20m Farmers Walk

10 Push ups

C) STRENGTH

4 sets

8 X Bench Press

ME X Strict Pull ups

Rest 2 minutes between sets

D) CAPACITY 

3 sets  

• ME STRICT HSPU (scale to kip/box HSPU) 

• ME RING DIPS

• ME DOUBLE UNDERS (if proficient, if not aim for 20 as quickly as possible)

record score on each set. 

E) FINISHER 

5 X 200m Sprints

rest 1:1