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

Monday

27
Jul

Monday

Basin CrossFit – CrossFit

squat and running day warmup (No Measure)

BCF mobility flow

-Lunge & twist x 20

– toe touch x 20

– high kicks x 20

– side to side x 20

– squat x 20

– tea cups x 3 l/r

– pushup x 10

– judo pushup x 10

– inchworm x 5

Then :

BCF running skill and plyo warmup

-high knees

– butt kicks

– squat jumps

– A skip

– B skip

– power skip

– bounding

– sprint

Weightlifting

Metcon (No Measure)

Not for time : 20 minute cap

5rds

1 x complex @ 75%+ of snatch

10 x otb box burpees
1 complex : power snatch, hang full snatch, BTN snatch grip S20, ovhd squat performed unbroken

conditioning

Extra Work

Metcon (Time)

2015 games triangular “couplet”

15-10-5

thruster 165/115

bar mups

Metcon (No Measure)

5 x 10 core work

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