friday – Basin CrossFit
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friday

13
Feb

friday

Basin CrossFit – CrossFit

Warm-up

15 minute clock – 10 minutes for A, 5

minutes for B

A)

toe touch x 10

kick x 10

squat x 10

side to side x 10

judo pushup x 10

500 meter run/.5 mile bike

couch stretch x 1:00 e

kitchen sink stretch x 1:00

bully stretch x 1:00 e/s

B) 5 minute amrap – slow pace

9 Russian kbs 53/35

7 jump squats

5 pushups

conditioning

Tommy Mac (Time)

For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#

Extra Work

Metcon (AMRAP – Rounds)

25 minute amrap at a relaxed pace

50′ hs walk

10 mups

50 ghd situps

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