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

wednesday

11
Mar

wednesday

Basin CrossFit – CrossFit

Warm-up

15 minute clock

400 meter jog

pvc progressions

static 20 sec hold in the positions

hips x 5

high pull x 5

muscle snatch x 5

btn press/drop 1/4,1/2, full w/ bounce

overhead duck walk

full snatch x 5

400 meter run

remainder of time warm up alpha makers w/ empty bar

conditioning

14 minute clock

2:00 break between wods

Metcon (AMRAP – Rounds and Reps)

5 minute amrap

alpha makers x 5 95lb

wallballs x 25

Metcon (AMRAP – Rounds and Reps)

3 minute amrap

alpha makers x 3 135/95

walballs x 15

Metcon (AMRAP – Reps)

2 minute amrap

alpha makers 185/135

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