CrossFit Kirrawee - 251016

TUESDAY 25/10/16

Warm up (15 mins)

Shoulder Prep for Presses

Banded Lat & Thoracic openers


Strength (8 mins)

EMOM x 8

2 Strict Press, 2 Push Press, 2 Push Jerk


Build up to a moderate weight and perform all sets with no misses, adding weight permitted only if perfect.


Intervals  (30 mins)

45on:45off x 4 efforts at each station before moving on. 90 sec transition time.

•Double unders

•Row for cals

•Thrusters (40/25)

•Burpee over the bar

Record total reps achieved across all intervals.



Accessory work

Lacrosse ball:

Lats, delts, arm pit, chest.