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

Monday

5
Jan

Monday

Basin CrossFit – CrossFit

Warm-up

15 minute clock

5 minutes of foam rolling

500 meter row / 1 mile bike

20 lunges

20 toe touch

20 kicks

20 squats

20 grasshoppers

20 groiners

remainder of time warmup squats

Back Squat (3 x 2 @ 90%)

Back Squat (1 x 2 @ 95%+)

Glute-Ham Raises (3 x 10)

conditioning

Metcon (Time)

21-15-9

clean 155/105

box jump 30/24

Extra Work

5 rds

hollow body rock x 24sec

trx shoulder bridge x 8

5rds

high plank x 24sec

reverse hyper on ghd x 8

5 rds

feet elevated ring row x 8

arm circles backwards

5rds

feet elevated ring pushups x 8

lean lat stretch x 20 sec l/r

Metcon (Time)

500 meter row

15 overhead squats 95/65

500 meter row

10 overhead squats 135/95

500 meter row

5 overhead squats 185/135

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