CrossFit Kirrawee - 250716

A) ACTIVATION

Banded triple threats x 8

Blackburns x 15 second holds in each position

2/3 sets

B) MOVEMENT PREP

6 minute AMRAP

20m KB OH Carry

10 x Ring Rows (feet on bench/box)

10 x Lying KB Floor Press

C) STRENGTH

E3MO3M for 12 minutes

4 X Bench Press

8 X Strict Pull ups

40m Farmers Walk 24kg/32kg

D) BURNER.

3 Rounds for time.  

9 x Thrusters 25F/40M

12 x T2B

15 x Double Unders

E) ACCESSORIES 

Skill work on CFKWINTERCHALLENGE goals.