monday – Basin CrossFit
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monday

12
Jan

monday

Basin CrossFit – CrossFit

Warm-up

5 minutes foam rolling

then

10 kicks

10 touches

10 lunges

20 squats

10 side to side

10 grashoppers

start warming with the bar for 1rm back squat

Weightlifting

Back Squat (1rm)

Metcon (Time)

3 rds

1 mile bike/row

front squat x 30 135/95

bar facing burpees x 20

Extra Work

5 rds

superman rock x 24

hip circles x 8

5 rds

v-up x10

back ext x 10

5 rds

pistol x 10

ham curl single leg x 5l/r

headstand hold 5 x 15sec

Metcon (Time)

box jumps x 50 24/20

snatches x 10 135/95

snatches x 10 155/105

snatches x 10 185/135

pushups x 100

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