Main – CrossFit
SKILL
– Spend 15 minutes practise the progressions for the muscle up and improving movement on the Handstand push up
– Spend 15 minutes on improving movement in the deadlift and squat clean
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WOD
Little Kong
3 Rounds for time of;
– 1 Deadlift (100kg/170kg)
– 2 Muscle ups
– 3 Squat Clean (60kg/90kg)
– 4 Handstand push ups
SCALING
Deadlift/Clean- Lower weight
Muscle ups- Feet on the ground progression
Handstand push up- 2 Wall climbs
