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

wednesday

31
Dec

wednesday

Basin CrossFit – CrossFit

Warm-up

15 minute clock

5 minutes foam rolling and stretching

2 rds

10 kbs

10 kb hip bridge

10 side to side goblet sq

4 lengths of the rack each

bear crawl

gorilla walk

frog jump

remainder of time set up and warmp deadlift

Deadlift (1 x 2 @ 85%)

Deadlift (3rm off short riser)

double kettlebell russian swing (3 x 15)

conditioning

Metcon (AMRAP – Rounds and Reps)

8 minute amrap

30 t2b

40 wallballs 20/14

50 double unders

Extra Work

Split Jerk (8×2 @ 85%)

Push Press (3 x 3)

Bench Press (3 x 3)

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