monday – Basin CrossFit
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monday

4
Jan

monday

Basin CrossFit – CrossFit

Warm-up

15 minute clock

mobility

200 meter jog

5rds

3-5 dragonflys down and up

5 x kip & 3 sec pause at the top pullup (focus on core flexion/extension)

Gymnastics

20 minutes to practice HS walks and butterfly pullups.

conditioning

Metcon (Time)

20 minute amrap:

0-9:00

power snatch + hang squat snatch + heaving drop snatch + 20 dubs

10:00-19:00

1 full snatch (build up to heavy reps)

Extra Work

Metcon (AMRAP – Reps)

2 rds

1:00 burpees

1:00 thrusters

1:00 pullups

1:00 kbs 53/35

1:00 pistols

1:00 rest

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