wednesday – Basin CrossFit
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wednesday

16
Dec

wednesday

Basin CrossFit – CrossFit

Warm-up (No Measure)

mobility then:

4 rds

30 second high plank

30 second superman hold

5-10 k2e

50 hollowbody rocks

Weightlifting

super set front squats and seated box jumps

Front Squat (5 x 5)

seated box jumps (5 x 5)

conditioning

Metcon (AMRAP – Reps)

2 minute amrap:

double unders

rest 2:00

3 minute amrap

30 t2b

30 air squats

rest 2:00

4 minute amrap

20 air squats

20 t2b

rest 2:00

5 minute amrap

double unders

Extra Work

Metcon (No Measure)

recovery:

20 reverse hyper (light)

3:00 banded hip l/r

20 revers hypers

3:00 banded hamstring toe touch l/r

20 reverse hypers

3:00 seated banded feet split chest to floor stretch? (i’ll demonstrate)

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