monday – Basin CrossFit
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monday

14
Sep

monday

Basin CrossFit – CrossFit

(No Measure)

5 rds

Hollow body holds/rocks x :30

Hip circles x 10

5 rds

Superman hold/rock x :30

Table top x 10

5 rds

Planch push-up x 10

L-sit hold or pull-up x 5

Metcon (Time)

10 minute emom:

snatches x 3 (first 5 mins.)

snatches x 2 (last 5 mins)

rest 3:00

10 minute emom:

strict mups x 2-3 + dips x 3 (first 5 minutes)

kipping mup x working set

Metcon (Time)

10-20-30-40-50

*ub barbell thrusters

*ub double unders

*ub – unbroken, if you break on thrusters you must run a 400 and thn continue where you stopped

*if you break on double unders you must start that set over

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