Tuesday – Basin CrossFit
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Tuesday

9
Dec

Tuesday

Warmup: 15 minute continuous clock
5 minutes myofascial release (rollout) specifically the rear delts, lats, & traps.

@ 5:00 500 meter row or 2 mile bike
Then : amrap w/ remainder of time
10 big arm circles
5 kb snatch + press l/r
10 squat jumps
30 second couch stretch l/r

Strength EMom 12 minutes

0-4 = 2 muscle snatch + 2 overhead squat @ 55%
5-8 = 2 hang power snatch + 2 hi hip sq snatch @ 65%
9-12= doubles @ 75%

Immediately starting at 12 minute mark :
8 round tabatta of
Hollow body rock/holds
Superman rock/hold

3 rounds
15 kips w/ water bottle
30 sec high plank (palms & toes)

3 rds
5-10 butterfly pull-ups (work on shortening your reps for faster cycle time and focus on your hollow body position)
30 second banded overhead stretch

Conditioning:
Row/bike 1000 meters/3 miles
Push-ups x 25
Med-ball clean x 25
Row/bike 750 meters/2 miles
Push-ups x 15
Med-ball clean x 15
Row/bike 500/1 mile
Push-ups x 10
Medball clean x 10

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