monday – Basin CrossFit
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monday

8
Feb

monday

Basin CrossFit – CrossFit

Warm-up

15 minute clock

mobility

200 meter jog

5rds

3-5 dragonflys down and up

3 strict pullups +3 kip thrus + 3 kipping pullps w/ pause + 3 t2b

Weightlifting

Back Squat (5-3-3-1-1-1)

conditioning

Metcon (3 Rounds for time)

3 rounds for time per round

deadlift x 3 135/95

hang power clean x 3

front squat x 3

push press x 3

thruster x 3

pullup x 8

t2b x 8

burpess x 8

rest 2:00-3:00 minutes

Extra Work

Metcon (No Measure)

10 rounds

30 dubs

10 situps

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