monday – Basin CrossFit
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monday

7
Dec

monday

Basin CrossFit – CrossFit

Warm-up

15 minute clock

mobility

200 meter jog

5rds

25 sec negative dragonfly

10-15 kip throughs (focus on core flexion/extension)

ghd hip extensions

15 w/ 5 second pause

Weightlifting

Deadlift (1rm off 2″ riser (traditional stance))

conditioning

Metcon (Time)

10 rounds

10 thursters 95/65

10 dips

Extra Work

Snatch (15 minutes to establish 5rm touch n go)

Snatch (15 singles under 80% full)

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