CrossFit Kirrawee - 211116

MONDAY 211116

Warm up (10 mins)

Hip mobility

Glute & midline activation

Strength (12 minutes)

Alt EMOM 12 minutes

Odds: 4 x Back Squat @ 60% 1RM (tempo 42X1)

Even: 4 x Front Squat @ same weight.

"Running Jackie"

For time:

1000m Run

50 Thrusters

30 Pull Ups

Accessories

4 rounds NFT

RFE Split Squats x 8 ea (add weight if possible)

GH Raise x 8