Tuesday – Basin CrossFit
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Tuesday

22
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

Weightlifting

break thruster and dips howerver you want but strive for high rep sets of 10-20

Thruster (75 reps @ 95/65lbs)

Dips (50 reps)

conditioning

Metcon (Time)

partner wod:

row 3000 meters (switch every 500)

person not rowing must complete 2 rounds of the follwing before rowing again.

2 rds

5 clean & jerks 135/95

10 wallballs

15 situps

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