Monday – Basin CrossFit
Call Us: 432-599-1415

Monday

22
Dec

Monday

Warmup: 15 minutes
Foam roll hips and sore areas
3 Rds
Squat x 10
Lunge x 10
Push-up x 10

Run/row 400

Remainder of time:
10 kbs
5 tgu

Strength:
Boxes belt squats 3 x 8-10
-use the WTD dip belts and stand on 2 boxes, squat below parallel letting the weight drop between the boxes. The idea is get around 40% of your back squat but we can play around with it since it’s the first time. Use plates or kb to load weight.

Efficiency : wall balls 3 x 20 hvy

Conditioning:
For time
50 box jumps
40 deadlifts 185/135
30 box jumps
20 clean 135/95
10 box jumps

Extra work:

Snatch 18 singles @ 80%

3 x 3 high pulls @ 80%

Front squat 6 x 2 60%

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