29
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
3-5 strict pullups – wtd if possble
conditioning
Metcon (AMRAP – Reps)
800 meter run
3 rds
snatches x 10 95/65
burpees x 10
t2b x 10
800 meter run
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