monday – Basin CrossFit
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monday

12
Oct

monday

Basin CrossFit – CrossFit

(No Measure)

4 rds

Hollow body holds/rocks x :45

Hip circles x 10

4 rds

Superman hold/rock x :45

Table top x 10

4 rds

Planche push-up 1-leg x 10

L-sit hold or pull-up x 5

Metcon (Time)

20 minute cap

3 rds at a conversation pace

25 wallballs unbroken

100 double unders

then:

3 rds at conversation pace

10 x plate burpees 45/25 (do a burpee, stand up and lift plate over head, no jump)

20 x ghd situps

Metcon (Time)

45 x kbs 70/53

21 x hspu

45 x goblet squat 70/53

15 x hspu

45 x one handed kb snatch (switch as desired, try to keep it even)

9 x hspu

Extra Work

Overhead Squat (10 x 3 )

Front Squat (3 x 6 )

Snatch Grip Deadlift (5×5)

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