Friday – Basin CrossFit
Call Us: 432-599-1415

Friday

4
Apr

Friday

Strength program:
Pc from blocks or hang 5rm 5 x 5 @ 90%
Cln DL 10 rm 2 x 10 @ 90%
Reverse hyper 3 x 20
Shrugs 10 rm 2 x 10 @ 90%
Rows 10 rm 2 x 10 @ 90%
Pull-ups 3 x 10
Box jumps for height – 15 singles

Crossfit:
Strength : hang power cleans 5 x 5
Handstand holds/ planks 5 x 45-6o sec

Conditioning: 15 minute cap
100 air squats
Run 400 meters
100 swings
Run 400 meters
50 push-ups
Run200 meters
25 pull-ups

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