monday – Basin CrossFit
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monday

5
Oct

monday

Basin CrossFit – CrossFit

(No Measure)

3 rds

Hollow body holds/rocks x :45

Hip circles x 10

3 rds

Superman hold/rock x :45

Table top x 10

3 rds

Planche push-up 1-leg x 10

L-sit hold or pull-up x 5

Metcon (Time)

25 minute amrap (medium pace)

power snatch + ohs + snatch w/ 2 sec. pause in the bottom (heavy as possible, ub)

10 t2b

50 double unders

Metcon (Time)

10 rft

3 mups

5 burpee otb jumps

Extra Work

push press + jerk btn + split jerk (5 x 5 (climbing))

5 second pause in split position

jerk dip squat (5 x 3 (climbing))

jump squat (backsquat) (3 x 3 @ 25%)

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