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

Monday

3
May

Monday

Basin CrossFit – CrossFit

Warm-up

15 minute clock

1)Toe touch x 20

Kicks x 20

Squat x 20

Side to side x 20

pushups x 10

judo pushup x 10

groiners x 10

grasshopper x 10

2)crossover bands shoulder activation

3) 5:00 double under practice

conditioning

Metcon (Time)

for time: 30 minute clock

3rds

10 t2b

200 meter run

then: no rest

40 pushups

50 front rack lunges 95/65

then: rest 5:00

3:00 amrap

row 300 meters

20 wall balls

Strength Cycle

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

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

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)

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