14
Dec
monday
Basin CrossFit – CrossFit
Warm-up
15 minute clock
mobility
200 meter jog
5rds
3-5 dragonflys down and up
10-15 kip throughs (focus on core flexion/extension)
Gymnastics
20 minutes to practice HS walks and pullups. Strict and kipping only, no butterfly.
conditioning
Metcon (Time)
partner workout
21-15-9
deadlift 225/135
double kb push press 53/35
both partners must complete all reps, one working at a time while the other holds either the barbell at the top of the deadlift or the kb’s in the rack.
Extra Work
15 minutes to hit 3rm
then all other reps every 1:30