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

tuesday

6
Oct

tuesday

Basin CrossFit – CrossFit

Warm-up (No Measure)

20 lunge

20 toe touch

20 kicks

20 squats

20 side to side

20 shoulder rotations

20 arm circles

20 hip circles

20 push-ups

Then:

3 rounds:

:45 hollow body hold/rock

10 shoulder bridge

:45 high plank (lean planche)

5 kb overhead squat

Metcon (No Measure)

15 minute amrap @ a conversation pace

A) 5-7 strict bicycle pullups or 10 hanging bicycle kicks

B) partner assisted handstand holds x 30 seconds

conditioning

Metcon (Time)

3 rft (10 miute cap)

5 x snatch (full) @ 60%

20 x wallballs 25/20

400 meter run

rest 5:00

conditioning

800m Run (Time)

Max Effort 800m Run

Extra Work

snatch segment pull + snatch pull (3 (1+1) x 4 sets)

segment: pause 3 seconds at each position 1″, knee, hip, then finish.

Follow with a full snatch pull

Snatch push press + ohs (3 x 1 + 5)

Leave a Reply