CrossFit

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

B: 10 Rounds for time: 25:00 Cap
10 Box Jumps 24/20″
10 Wallballs 10/9, 9/6kg
10 Pull-ups

C: Soft Tissue work:
30 sec/side ball in rotator cuff soft tissue
+ banded ext rotation x 10 per side
+ Scapula Wall or floor slides

QuickFit
A: 7 Rounds
Row 1:00 Work 2:00 Rest

B:Max reps
4:00 Burpees
3:00 KB Swings
2:00 Walking lunges
1:00 Skipping

C: 4 x 12-15 Weighted DB Situps.
*Partner holding feet