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

Friday

12
Dec

Friday

Warmup: 15 minute clock
Foam roll and stretch for 5 minutes focus on rear delts and hips
3 rds
20 second dead hang
20 second high plank
20 second kip thru
Run 400
2 rds
5 kb hip bridge
10 swings
15 judo push-ups
Remainder of time work PVC or a un weighted bar clean progressions

Strength EMom: 12 minutes
0-3 x 2 muscle cleans + 2 thrusters @ 55%
4-7 x 2 hang p. clean + 2 hi hip full clean @ 65%
8-11 x doubles

10 minute amrap:
10 wallballs 25/20
10 burpees
10 pull-ups

Extra work:
Clean & jerk 6 x 2 @ 75%
Pause back squat 6 x 3 HAP
Overhead squat 5 singles at the weight you hit your 3rm on last Friday

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