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

Wednesday

10
Dec

Wednesday

Warmup: 15 minute clock
5 minutes foam roll hips and lower back

10 toe touches
10 kicks
20 squats
10 side to side
20 Russian lunge

3:00 minutes of jump rope (work on doubles)

Amrap remainder of time
5 kb good mornings
10 v sit & back roll
15 hip extensions

Strength:
Deadlift 3 x 3 @ 85%
3 x 3 @ 90% off riser (shorter then last week)

Efficiency work:
35 strict HSPU

Then
one ME of kipping HSPU

Conditioning:
30 x power cleans 95/65
30 x sit-ups
20 x overhead squat 95/65
20 x pull-ups
10 x thrusters
10 x bar facing burpees

Extra work:
Jerk 6 x 4 @ 75%
Push press 5 x 5 hap
Bench press 5 x 5

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