Friday

Basin CrossFit – CrossFit

Warm-up

400 meter jog

2 rds

active lat x 10

active bully x 10 l/r

Metcon

Metcon (AMRAP – Reps)

emom for 8 minutes

even : 3-5 tempo pullups (1 sec up, 2 sec pause, 3 sec negative)

conditioning

Metcon (AMRAP – Reps)

9-15-21-15-9

front squats 95/65

push ups

calorie row

Strength Cycle

advanced class

Back Squat (3-5 x 3 -10% of monday)

Push Press (3-5 x 3 )

Bench Press (3-5 x 3 -10% of monday)

weighted single leg squats (3 x 10)

Dips (3-5 x 5)

use the parralettes on boxes or just boxes and use strict form, loaded heavy

deficit pushup (2-3 x 20+ burnout)

palloff press (3 x 10 e/s)