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