CrossFit Kirrawee - 230816
A) Mobility - Pec Release, Lat Stretch, Thoracic Windmill
Activation - Banded facepulls, Wall Walks, Hanging retractions
B) Alternating EMOM for quality (16 minutes)
min 1 - Bentover Row x 12
min 2 - Push Press x 8
min 3 - Strict Pull Ups x 4 *add weight if possible
min 4 - Rest and adjust weight.
C) Complete for time: 15 - 12 - 9
"Foot down"
Hang Power Clean + Jerk (50/35)
Toes to bar
200m Run
D) Accessories
20 x Valslide leg curls
20 x GHD Back Extensions
3 sets for quality