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

Monday

9
Feb

Monday

Basin CrossFit – CrossFit

Warm-up

15 minute clock

2 rds x 8

lunge

toe touch

kick

squat

then jog 400 meter

then

2rds

couch stretch x :30 l/r

kbs x 8

t2b x 8

pushup x 8

2 rds x 8 (bar only)

power cleans

hang squat clean

front squat

remainder of time uild up to 60% of max clean

Weightlifting

14 minute emom

evens: 3 position clean, start @ 60% and build

odds: 10 ring dips kipping preferred

3 position clean

Ring Dips

conditioning

Nasty Girls V2 (Time)

3 Rounds for time of:

50 alternating pistols

7 Muscle-Ups

10 Hang Power Cleans, 175# / 115#
if you cant do unassisted pistols use switch jumps

conditioning

extra work

5k Row (Time)

Max Effort 5k Row

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