Tuesday – Basin CrossFit
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Tuesday

15
Dec

Tuesday

Basin CrossFit – CrossFit

Warm-up

BCF mobility

then:

4 rounds

ghd hip extension w/ 10 sec pause x 15

ring support x 20 sec (add the weight shift)

renegade rows w/ kb’s x 10

conditioning

Weightlifting

every break in swings do 20 alt. pistols

Kettlebell Swing (100 )

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Extra Work

Metcon (Weight)

5 rounds

Row 500 meters

3 heavy snatches

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