Crossfit

A: 10min Kipping Skill Work
Pulling/kipping practice, clients choice

B: 7:00 AMRAP
2,4,6,8…..
Deadlift 50/35kg
Toes to bar

Rest 4:00

C: For Time:
Exactly what you complete in B in reverse (10:00 cap)

D:Soft Tissue work:
30 sec/side ball in rotator cuff soft tissue
+ banded ext rotation x 10 per side

Quick Fit
A: Row
8:00 Tabata

B: 20:00 AMRAP
400m Run
40 Burpees

C: Plank 3 x 1:00; rest 1:30

* Can do wall handstand hold for more advanced option