CrossFit Kirrawee - 090916

A) Mobility

Shoulder mobility, Hanging Retractions, Banded face pulls

Hip mobility, Striders, Hip Extensions.

B) Strength - Squat EMOM 12 minutes

Odds - 6 x Back Squat

Evens - 3 x Front Squat

Perform at same weight before increasing between the 6 sets.

C) 'Helen' 3 Rounds for time:

400 m Run

21 KBS

12 Pull Ups

D) Accessories

ME - Strict Toes to Bar

40 m - KB Front Rack Carry

3 sets