CrossFit

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

B.12:00 AMRAP
2,4,6,8…..
Power Snatch 60kg/40kg
Toes to bar

C.Soft Tissue work
Ball in rotator soft tissue + banded ext rotation

QuickFit

A.Row
4 x 3:00 Work; 2:00 Rest

B.10:00 AMRAP
10 DB Thrusters 22.5/15kg
10 Cals Assault

C.Plank
3 x 1:00; rest 1:30
* Can do handstand hold for more advanced;