monday – Basin CrossFit
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monday

18
Apr

monday

Basin CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

wall squats x 20

reverse hyper/kbs x 20

3 rounds

sumo-stance goblet squat x 15

banded squat/ hip bridges x 15

Weightlifting

Back Squat (8 x 6 @ 70%)

Back rack lunge (3 x 10)

superset w/ 15 kipping t2b

conditioning

Metcon (AMRAP – Reps)

3 x 3:15 rounds

400 meter sprint

amrap hspu

rest 1:45
sprint as hard as possible, hit amrap of hspu in remainder of time. Total time of work and rest will be 5:00 per round. hspu reps are your score

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