monday

Basin CrossFit – CrossFit

(No Measure)

4 rds

Hollow body holds/rocks x :30

Hip circles x 10

4 rds

Superman hold/rock x :30

Table top x 10

4 rds

Planch push-up x 10

L-sit hold or pull-up x 5

Metcon (Time)

For Time: 10 minute cap

21 snatch 95/35

15 snatch 135/55

9 snatch 185/85

7 snatch 205/115

5 snatch 225/135

Metcon (Time)

800 meter run

21 overhead squats 135/95

400 meter run

15 overhead squats 135/95

200 meter run

9 overhead squats

conditioning

Metcon (Time)

800 meter run

21 overhead squats 135/95

400 meter run

15 overhead squats

200 meter run

9 overhead squats