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

Friday

30
Jan

Friday

Basin CrossFit – CrossFit

Warm-up

500 meter row or 1/2 mile bike

then

2rd

10 judo pushups

10 t2b

:20 sec lat stretch e/s

500 meter row or 1/2 mile bike

2rds (bar)

5 power snatches

5 ohs

5 otb burpees

Gymnastics

Deficit Handstand Push-ups (5 x 5)

strict

workout

Metcon (Weight)

3 rds

3 alphamakers*

5 mups
10 minutes to complete

*alphamaker: clean, front squat, back squat, sto, overhead squat unbroken = 1 rep

Metcon (Time)

100 Wall Balls 25/20

75 Power Snatch 75/55

50 dips

25 burpees

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