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

Monday

26
Jan

Monday

Basin CrossFit – CrossFit

Warm-up

row 500 meters

3 rds

6 kbs

6 kb lunges

6 k2e

6 judu pushup

3rd (lightweight bar)

power clean x 3

hang squat clean x 3

press x 3

thruster x 3

Weightlifting

Metcon (Weight)

15 emom

a) 3 hang power cleans (begin @ 60% and add, preferred ub)

b) 30 seconds of DUs for reps

conditioning

Metcon (Time)

21-18-15-12-9-6-3

thrusters 95/65

bar facing burpees

Extra Work

5 rds

superman rock x 60

hip circles x 8

5 rds

v-up x12

back ext x 12

5 rds

pistol x 12

ham curl single leg x 5l/r

headstand hold 5 x 60sec

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