CrossFit Kirrawee - 220816

LAYOUT

MON - Squat test + Grind

TUES - Push/Pull + Sprint

WED - Gymnastics

THURS - Weightlifting tech

FRI - Running Clock

SAT - Conditioning/Hero Wod

MONDAY 220816

A) Mobility

squat focus. 

B) STRENGTH TEST 

Back Squat 1RM

*Set 15 minutes on the clock after warm up sets with the bar are complete. Complete 5, 5, 3, 3, 2, 1, 1 etc

C) GRIND IT OUT - 20 min cap

Buy in - 600m Run

then compete 3 Rounds of:

15 X Front Squat 40/25

100m KB Farmers Walk 32/24

20 X Back Rack Lunges 40/25

Cash out - 60m Sled Push @ BW

D) Accessories

chinese plank accumulate 3 minutes