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

monday

19
Jan

monday

Basin CrossFit – CrossFit

Weightlifting

Push Jerk (3-3-3-3)

Front Squat (2-2-2)

Clean and Jerk (1)

conditioning

Metcon (AMRAP – Rounds and Reps)

9 minute amrap

30 wallballs 25/20

20 snatches 115/75

10 c2b

Extra Work

hollow body rock x 45 sec

trx shoulder bridge x 8

5rds

high plank x 45sec

reverse hyper on ghd x 8

5 rds

feet elevated ring row x 10

arm circles backwards

5rds

feet elevated ring pushups x 10

lean lat stretch x 20 sec l/r

Metcon (Time)

for time

500 meter row

box jump x 50 24/20

500 meter row

box jump x 30 24/20

500 meter row

ox jump x 10 24/20

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