wedensday – Basin CrossFit
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wedensday

7
Jan

wedensday

Basin CrossFit – CrossFit

Warm-up

15 minute clock

foam roll the hips for 5:00

3 rds

250 meter row

20 squats

20 Russian kbs

20 second high plank

remainder of time warmup deadlift

Weightlifting

Deadlift (1 x 2 @85%)

Deadlift (3rm off medium riser)

conditioning

Metcon (Time)

2 rds for time

40 wallballs 25/20

10 deadlifts 275/185

Extra Work

5 rds

super man rock x 24 sec

hip circles x 8

5 rds

vup x 8

back ext x 8

5rds

pistol x 8 alt

sibgle leg floor touch x 8

HEADstand hold 5 x 15sec

Metcon (Time)

2 rds for time

30 thrusters 115/75

30 t2b

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