wednesday – Basin CrossFit
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wednesday

21
Jan

wednesday

Basin CrossFit – CrossFit

Warm-up

15 minute clock

500 meter row or 2:00 bike

3 rds

10 squats

10 lunges

10 pushups

1:00 banded pull thru stretch

1:00 each arm lean lat stretch

3rd

10 Russian swings

10 squat jumps

remainder of time warmup deadlift

Weightlifting

Deadlift (10 x 3 @ 75% )

conditioning

Metcon (Time)

row 1000 meters or bike 1.25 miles

12 cleans 155/85

9 cleans 185/125

6 cleans 205/145

3 cleans 225/175

dip x 50

Extra Work

5 rds

superman rock x 45

hip circles x 8

5 rds

v-up x12

back ext x 12

5 rds

pistol x 12

ham curl single leg x 5l/r

headstand hold 5 x 45sec

Metcon (AMRAP – Rounds and Reps)

6 minute amrap

s20 x 6 135/95

tall box jump x 12

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