7
Dec
monday
Basin CrossFit – CrossFit
Warm-up
15 minute clock
mobility
200 meter jog
5rds
25 sec negative dragonfly
10-15 kip throughs (focus on core flexion/extension)
ghd hip extensions
15 w/ 5 second pause
Weightlifting
Deadlift (1rm off 2″ riser (traditional stance))
conditioning
Metcon (Time)
10 rounds
10 thursters 95/65
10 dips