CrossFit Express ZNC Morning

Skill - Kipping technique
          (starting position, open/closing shoulder angle, knee raises, toes to bar)

Conditioning - with a partner* complete in 20min:
100 wallball shots
80 pushups
60 toes to bar
40 burpee box jumps
AMRAP partner sit-ups

*one works, one rests for 30sec, then switch

Light: 4/6kg - knee pushups - 120 knee raises - burpee box step-up
RX: 6/9kg - 51/61cm

CrossFit / CrossFit Express

Skill/strength: pullups
5x10 strict ttb
5x6 pushups (weighted)

WOD: 12' AMRAP
20 plate overhead lunges
12 pullups

Light: 5/10kg - ring rows
RX: 10/20kg  
Advanced: 15/20kg - CTB 

by Beau

GW

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