CrossFit Kirrawee - 120916

MONDAY 12/9/16


Warm up (15 mins)

Shoulder mobility & activation

Posterior Chain mobility & activation

30 sec superman, 30 sec hollow rock/hold


Strength A (20 mins)

With a partner:

E2MOM x 10


10 Dead Lift

10 Bench Press


Partner 1 does 10 Deadlifts then holds last rep while Partner 2 does 10 Bench then swap within the 2 minutes

Build across sets if needed


Strength B  (20 mins)

5 rounds not for time:

12 DB fly

12 DB Curl and Press

12 DB Bent Over Row both arms engaged 4 second descent

12 KB Halos


Finisher

10 – 1 – 10 Barbell Bicep Curl start with empty bar and add same amount of weight every round


Accessory work

2 mins /side each stretch:

Banded Pec

Banded Lat

Banded Bully