28
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)
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