CrossFit Kirrawee - 180716

A) MOBILITY 

Hips, ankles, thoracic. 

B) STRENGTH 

Warm up Back Squats to heavy set of 5 then:

Every 90seconds for 6 sets

Back Squats - 5, 3, 1, 5, 3, 1

*ramp up weight for a heavy single in set 3 & 6. Set 6 should be heavier then set 3. 

C) CFK BARBELL BENCHMARK #1

5 Rounds for time:  (15 minute time cap)

5 X Snatch (squat) 40F/60M

10 X OH Lunge

15 X Front Squat

20 m Sled Sprint at 80kg. (Up and back) 

record time taken or total achieved in 15min.

D) Finisher - 3 sets

ME Handstand hold (wall or free)

300 m Row