Friday

Basin CrossFit – CrossFit

BCF core & shoulder activation warmup (No Measure)

3 rds

Jumping jacks x 20

inch worms x 5

3 rds

High plank hold x :30

shoulder circles x 10

3 rds

superman hold/rock x :30

hip circles

3 rds

TGU x 3 e/s

v-up x 10

()

Metcon (Weight)

5 rounds – 20 minutes

Thruster x 5

Mup x 5

conditioning

Metcon (Time)

4 rds for time

400 meter run

15 box jumps

10 deadlifts 185/125