Tuesday – Basin CrossFit
Call Us: 432-599-1415

Tuesday

16
Dec

Tuesday

Warmup:
Row 250 or bike 15 cals
3 rds
20 second dead hang
20 second high plank
20 second kip thru
Row 250 or bike 15 cals
2 rds
5 kb hip bridge
10 swings
15 judo push-ups
Remainder of time work PVC or a un weighted bar snatch progressions

Strength EMom: 16 minutes
Evens : 3 position snatch @ 65% (mid shin, above the knee, mid thigh, full squat each time)
Odds : 3-5 mups (unbroken)

Efficiency:
50 Kipping HSPU

Conditioning:
6 rds
Wallballs x 25 (heavy)
T2b x 15
Burpees x 10

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