tuesday – Basin CrossFit
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tuesday

20
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)

10 minute alternating emom

1.) front squat (from ground) x 5

2.) bar mups x 5

conditioning

Metcon (Time)

21 hspu

5 deadlifts @ 85%

15 hspu

5 deadlifts

9 hspu

5 deadlifts

then:

21-15-9

t2b

pushups

Extra Work

Pressing Snatch Balance (5 x 3)

snatch balance (10 x 3)

Snatch Grip Deadlift (5 x 3)

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