14
Aug
Friday
Basin CrossFit – CrossFit
squat and running day warmup (No Measure)
BCF mobility flow
-Lunge & twist x 20
– toe touch x 20
– high kicks x 20
– side to side x 20
– squat x 20
– tea cups x 3 l/r
– pushup x 10
– judo pushup x 10
– inchworm x 5
Then :
BCF running skill and plyo warmup
-high knees
– butt kicks
– squat jumps
– A skip
– B skip
– power skip
– bounding
– sprint
Back Squat (5-5-3-3-1-1-1)
Metcon (Time)
5 rounds for time of:
155-lb. squat cleans, 7 reps
14 kettlebell swings, 70/53