CrossFit Kirrawee - 080716

a. Activation

3 x Wall Walks 

12 x Hip Extensions 

15 x Band Pull Aparts

3 Sets

b. Overhead Skill - 12 minutes to build to 3RM:

Push Jerk

c. Complete for time:

20 x Wall balls 7kg/10kg

20 x Toes to bar

20 x Thrusters 40kg/60kg *clean from the ground.

20 x Double Unders 

20 x Chest to bar pull ups

20 x Double Unders

20 x Thrusters

20 x Toes to bar

20 x Wall balls

d. Accessories + Extras

Mobility. Ankles, Hips, Shoulders.