wednesday – Basin CrossFit
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wednesday

2
Dec

wednesday

Basin CrossFit – CrossFit

Warm-up (No Measure)

mobility then:

3 rds

30 second high plank

30 second superman hold

3 rds

20 ghd situps

20 sec. ring support

50 hollowbody rocks

Weightlifting

Front Squat (3 x 8 w/ 3 sec pause)

superset w/ 6 single box jumps slightly less than your max height.

conditioning

Metcon (Time)

10 rounds

15 wallballs

30 double unders

Extra Work

Metcon (4 Rounds for time)

run 6 x 400 meters

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