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

Tuesday

10
Feb

Tuesday

Basin CrossFit – CrossFit

Weightlifting

super set each back squat set w/ 10 strict and 10 kipping hspu

Back Squat (1 x 3 @ 75%, 1 x 3 @ 85%, 2×2 @ 90%, 1 x 3 @ 85%)

conditioning

CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

Extra Work

4 rds

negative body lever x 4 (10 sec each)

trx shoulder bridge x 10

4 rds

single arm plank x 30 seconds

reverse hyper static hold x 10 sec

4rds

back extensions x 8

around the world x 10

4 rds

negative t 2 b x 4 (10 sec each, lower legs to l-sit position and back up)

vertical pike pull x 5

Metcon (Weight)

emom for 5:00

5 power snatches- start @ 60% and build

then

80% of heaviest weight performed, 1 x me ub t&g snatches

Leave a Reply