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)


Russian KBS 32/24

Burpee box jump 24/20


200m run at end of each round 



60 sec Plank hold

30 sec side plank ea

4 sets