friday
Basin CrossFit – CrossFit
Warm-up
15 minute clock – 10 minutes for A, 5
minutes for B
A)
toe touch x 10
kick x 10
squat x 10
side to side x 10
judo pushup x 10
500 meter run/.5 mile bike
couch stretch x 1:00 e
kitchen sink stretch x 1:00
bully stretch x 1:00 e/s
B) 5 minute amrap – slow pace
9 Russian kbs 53/35
7 jump squats
5 pushups
conditioning
Tommy Mac (Time)
For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
Extra Work
Metcon (AMRAP – Rounds)
25 minute amrap at a relaxed pace
50′ hs walk
10 mups
50 ghd situps