CrossFit

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

B: 12:00 AMRAP
6 C2B Pull-ups or 9 Pull-ups
50 Double unders
10 Deadlift 100/70kg

RX+
3 Ring Muscle-ups
50 Double unders
10 Deadlift 100/70kg

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: 4 x 1000/800m new set every 5:00

B: Tabata Mash-Up
“20 seconds of work, 10 seconds of rest”
3:00 Kettlebell Swings
3:00 Box Jumps
3:00 Push-Ups
3:00 Squats

C: 3 x 10 Tuck + Max Hollow; rest 2:00