monday

Basin CrossFit – CrossFit

12 minutes

1. 10 sec static position hold

a. bottom

b. above the knee

c. overhead

d. overhead squat

2. 8reps each

a. hips and shrug

b. high pulls

c. muscle snatch

d. snatch balance

1/4 squat x 4

1/2 squat x 4

full squat 4

e. full snatch

3. specific warmup with weight

7 minutes to establish, 2:00 to change weights and rest for next wod

7 minutes – use 65% of above weight

1 c&j

2 c2b

2 c&j

4 c2b

3c&j

6 c2b

4 c&j

8 c2b

etc……..

(c&j reps increase by 1, c2b increase by 2 reps)

6 rds

5 burpees

10 kbs 70/53

15 hand release pushups