CrossFit Kirrawee - 080816

A) Warm up (mobility & activation)  

Dymanic warm up Run/Row/Assault bike 2 mins

Squat prep Banded Steps/Leg Swings/Lunge/Duck Walk/Roll to Straddle/Air Squats

B) Strength

Back Squats: In 6 minutes build to a 3rm then Every 90 seconds x 9 sets

1/4/7) 5 reps

2/5/8) 3 reps

3/6/9) 1 rep

As reps decrease weight should increase. Final set should be heavier than initial set.

Record heaviest weight used

C) Conditioning (24 mins)

GHOST 6 rounds for max reps

1 min row

1 min burpees

1 min of double-unders

1 min rest

Try for as many reps as possible of EACH exercise, not just total score. Start 2nd heat on minute 2, 3rd heat on minute 4. No transition time, must be built into the previous or the next minute.

D) Optional accessory work

Roll: Calves including achilles Quads including ITB and hip Flexors Feet (with lacrosse ball) shoes off sitting on box