22
May
Friday
Basin CrossFit – CrossFit
Warm-up
400 meter jog
2 rds
arm circles x 10
pushups x 10
kbs x 10
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