SATURDAY – Basin CrossFit
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SATURDAY

17
Dec

SATURDAY

Basin CrossFit – CrossFit

Warm-up

(10min) Partner Cone Game to Warmup

* Use running on the spot, Jumping Jacks, Situps and Jumping Lunges as the movements.

* Do a few reps with each movement.

* With any time remaining, perform either Hip Flexor Wall Stretch , or Hip Flexor/Shoulder Pole Stretch.

Wod prep

wod

Metcon (Time)

Rx+

25 Front Rack Walking Lunges

(155/115lbs)

8 Bar Muscle Up

12 Hang Single Arm DB Power Snatch

(55/35lbs)

5 Rounds

25 Front Rack Walking Lunges

(155/115lbs)

Metcon (Time)

Rx

25 Front Rack Walking Lunges

(135/95lbs)

6 Bar Muscle Up

12 Hang Single Arm DB Power Snatch

(45/25lbs)

5 Rounds

25 Front Rack Walking Lunges

(135/95lbs)

Metcon (Time)

Fitness

25 DB Front Rack Walking Lunges

8 Kickbacks

12 Hang Single Arm DB Power Snatch

5 Rounds

25 DB Front Rack Walking Lunges

competitors

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