11
Jan
monday
Basin CrossFit – CrossFit
Warm-up
15 minute clock
mobility
200 meter jog
5rds
3-5 dragonflys down and up
5 x kip & 3 sec pause at the top pullup
Gymnastics
20 minutes to practice HS walks and butterfly pullups.
conditioning
Metcon (Time)
5 rft
25 pushups
17 front squats 95/65
9 t2b
Extra Work
Metcon (Time)
350 air squats for time