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

Wednesday

24
Dec

Wednesday

Warmup: 15 minute clock
5 minutes foam roll

3 rds
High plank x 30 sec
Kbs (Russian) x 10

Row 400

2 rds
Kb single leg bridge x 10
Single leg touch down x 10 alt
Squat jump x 10

Warmup deadlift w/ remainder of time

Strength: deadlift 1 x 2 @ 85%
3rm of high riser

Efficiency:
2 x sub Max strict pull-ups
2 x working set Kipping pull-ups
1 x max effort butterfly

Conditioning:
HSPU x 9 (use deficit)
Overhead squat x 6 135/95
Bar Mups x 3

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