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

Monday

27
Apr

Monday

Basin CrossFit – CrossFit

Warm-up

Toe touch x 20

Kicks x 20

Squat x 20

Side to side x 20

:20 of each x 3 rds

kbs

plank

jumping jacks

5:00

double under practice

conditioning

Metcon (Time)

for time: 30 minute clock

3rds

10 pullups

200 meter run

then: no rest

30 med ball cleans 25/20

40 pushups

50 double unders

then: rest 5:00

3:00 amrap

push press x 5 135/95

t2b x 10

Strength Cycle

Back Squat (5rm, 5 x -5%, 10 x -10%)

Strict press (5rm, 5 x -5%, 10 x -10%)

Push Press (3 x 5 heavy set (not 5rm))

Bench Press (5rm, 5 x -5%, 10 x -10%)

Back rack lunge (8rm, 8 x -5%, 8 x -10%)

Ring Dips (3 x 10-12 kipping)

Deficit Handstand Push-ups (3-5 x 5 strict )

landmine twists (3 x 20)

Leave a Reply