tuesday – Basin CrossFit
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tuesday

13
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 (Weight)

3 rds not for time

1 butterfly + 1 c2b + 1 bar mup + 1 bar dip x 5 (unbroken?)

5 overhead squats (from ground, choose weight)

conditioning

Metcon (Time)

3 rds

clean and jerk x 3 250/185 or @ 80%

run 200 meters

then: no rest

100 pushups

row 500 meters/ bike .75 miles

Extra Work

Pressing Snatch Balance (5 x 3)

Heaving Snatch Balance (10 x 3)

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