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