CrossFit Kirrawee 091216

FRIDAY 091216

 

Warm up (10 mins)

Dynamic in nature, hip and ankles as focus area.

 

Power (15 mins)

5 x Seated box jump AHAP

15 x Strokes on rower for max distance (only 15 allowed - make them all count)

Complete 5 rounds. Rest 90 sec between rounds.

 

Conditioning  (mins)

21-15-9

Russian KBS 32/24

Burpee box jump 24/20

T2B

200m run at end of each round 

 

Accessorywork

60 sec Plank hold

30 sec side plank ea

4 sets