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
+ 8 round alternating tabatta :

Hollow body holds

Superman holds

15 minutes to establish 3rm snatch

5 rft

5 deadlifts 275/185

7 deficit HSPU

9 otb burpees

24 dubs

2 person race: 3-5 races per person

15 x double kb snatch 35/19

Push sled sprint down and back

5 thruster (dbl kb)

5 burpees