CrossFit Kirrawee - 021216

Warm up (10 mins)

High knees

Butt kickers

Leg swings 

Squat hold

Hip/ankle/knee

 

Strength (20 mins)

EMOM x 6

Odd: 4 1 & 1/4 back Squat (bar or light weight)

Even: 4 jumping back squat (bar or light weight)

 

Then: 

E2MOM x 6

4 Box Squat @ 60-70%

-at or below parallel 

-drive from dead stop

 

Conditioning (14 mins)

Too Good

14 min AMRAP

100 Double Unders

12/9 Muscle Up 

12 Overhead Squat - start at empty bar add 5kg per round (cap weight at 1st fail - except competitors) 

 

Accessory work

15 minutes focused mobility