17
Feb
wednesday
Basin CrossFit – CrossFit
Warm-up (No Measure)
mobility
run 200 meters
3 rounds
50 double unders
10 t2b
Weightlifting
alpha makers (1*1*1*1*1*1*1)
sq. clean
s2o
back squat
s2o (from back)
overhead squat
conditioning
CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
Extra Work
Pistols (3 x 21,15,9)
superset w/ a core exercise. hollowbodys, situps, ghd, etc…