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

Monday

29
Dec

Monday

Basin CrossFit – CrossFit

Warm-up

15 minute clock

2:00 minutes foam rolling lower body

3 rds

10 squats

10 lunges

10 side to side

10 judo pushups

couch stretch x 1:00 e/s

bent lat stretch x 1:00 e/s

run/row 400

single leg kb hip bridge x 10 ( 5 l/r)

kbs russian x 10

squat jumps x 10

Weightlifting

Back Squat (3×3 @ 80%; 2×3 @ 85%)

Glute-Ham Raises (3 x 10)

Skill/Efficiency

Metcon (No Measure)

3 x 25 wallballs 25/20

Metcon

Metcon (AMRAP – Rounds and Reps)

8 minute amrap

6 sto 135/95

9 deadlift 135/95

12 box jumps 30/24

Extra Work

Snatch (8 x 2 @ 85%)

Snatch Pull (3 x 2 @ 85%)

Front Squat (Heavy double)

Leave a Reply