7
Sep
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