CrossFit Kirrawee - 180716
A) MOBILITY
Hips, ankles, thoracic.
B) STRENGTH
Warm up Back Squats to heavy set of 5 then:
Every 90seconds for 6 sets
Back Squats - 5, 3, 1, 5, 3, 1
*ramp up weight for a heavy single in set 3 & 6. Set 6 should be heavier then set 3.
C) CFK BARBELL BENCHMARK #1
5 Rounds for time: (15 minute time cap)
5 X Snatch (squat) 40F/60M
10 X OH Lunge
15 X Front Squat
20 m Sled Sprint at 80kg. (Up and back)
record time taken or total achieved in 15min.
D) Finisher - 3 sets
ME Handstand hold (wall or free)
300 m Row