monday – Basin CrossFit
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monday

26
Oct

monday

Basin CrossFit – CrossFit

(No Measure)

3 rds

Hollow body holds/rocks x :60

Hip circles x 10

3 rds

Superman hold/rock x :60

Table top x 10

5 rds

Planche push-up feet elevated x 10

L-sit hold or l-sit pull-up x 5

Skill/Efficiency

Metcon (No Measure)

15 minutes to get:

1 x 50 unbroken wallballs 25/20

1 x 200 unbroken double unders

conditioning

Metcon (Time)

400 meter run

21 pullups

21 kbs

400 meter run

15 pullups

15 kbs

400 meter run

9 pullups

9 kbs

Finisher

Metcon (AMRAP – Rounds)

10 minute amrap:

hs walk length of the rack

20 alt. pistols

Extra Work

Hang snatch high pull (10 x 3)

flat footed (dont shift to toes)

Power Snatch (6 x 3 )

Overhead Squat (3 x 5)

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