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

wednesday

14
Jan

wednesday

Basin CrossFit – CrossFit

Warm-up

Weightlifting

Deadlift (1 x 2 @ 90%)

Deadlift (3rm off low riser)

conditioning

Metcon (AMRAP – Rounds and Reps)

10 minute amrap

deadlift x 5 315rx (or 85% of max)

box jump x 10 30/24

Double under x 15

Extra Work

hollow body rock x 32 sec

trx shoulder bridge x 8

5rds

high plank x 32sec

reverse hyper on ghd x 8

5 rds

feet elevated ring row x 10

arm circles backwards

5rds

feet elevated ring pushups x 10

lean lat stretch x 20 sec l/r

Metcon (Time)

row 500 meters

thruster x 45 115/75

pullup x 45

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