tuesday – Basin CrossFit
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tuesday

24
Mar

tuesday

Basin CrossFit – CrossFit

Warm-up

15 minute clock

1:00 couch stretch e/s

banded overhead sq stretch x 1:00

ankle planter stretch on a box x 1:00 e/s

2 rds w/ pcv

pass thrus x 10

btn press x 10

drop snatch x 10

overhead squat x 10

2 rds

hollowbody rock x 20

superman rock x 20

2 rds

kbs x 10

squat jump x 10

double unders x 20

remainder of time warm up bar to overhead squat weight

Weightlifting

Metcon (Weight)

12 minute alternating emom

10 overhead squat @ 60% of snatch

10 box jumps (rebound practice if possible)

Metcon (Time)

for time 10 minute cap

a) 200 meter run

20 pushups

400 meter run

30 pushups

600 meter run

20 t2b

400 meter run

30 t2b

200 meter run
rest exactly 5:00 minutes etween part a and b

Metcon (AMRAP – Reps)

b) 5:00 minute amrap

target burpees

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