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)

25 minute amrap (medium pace)

3 heavy singles x clean and jerk

5 l-sit pullup

50 double unders

Metcon (Time)

10 rds

5 cal row

10 burpee box jump

15 air squats

Extra Work

30 Muscle-Ups (Time)

30 muscle-ups for time